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Have your say about Healthy & Heartwise The bedside companion
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I work for a lovely lady who is in her early 40s. She has apparently never read a book in her life, although she can read well enough. I gave her a subscription to Healthy & Heartwise and guess what? She just loves the magazine and snuggles in bed with a cuppa and reads it from cover to cover. I am so pleased — I am a coeliac and also love your magazine. I wish it could become a monthly publication so I could have 12 copies a year instead of only four! Susan Omera, Bundall, QLD
I’ve just finished my first subscription issue of HHW and found the articles even more relevant, diverse and informative than those in your Autumn issue. I was especially pleased to see the article on complementary medicines, as I feel their use in countering the effects of prescribed medications has been long neglected by the medical profession, especially coenzyme Q10 and cholesterol-lowering drugs. I find the colour coding in your recipes very helpful because I need to restrict my salt intake but, as I have type 2 diabetes, I am also trying to increase the protein content in my diet. Will you be including protein in the nutritional information? Wendy Sheridan, Northam, WA
Making it on your own People complain about too much salt in bread from the supermarket or baker. The solution is simple: bake your own and don’t use salt! I make 1kg loaves of rye and wholemeal bread and the lack of salt doesn’t seem to affect the keeping qualities at all. However, I do add a few drops of iodine (from the local health-food store) to each batch of dough to make up for missing iodised salt. Similarly, if you want low-fat yoghurt without sugar or additives, make your own. Whisk up a litre of skimmedmilk powder in lukewarm water and add a tablespoon or so of fresh yoghurt to start it. I usually make six jars at the weekend that last a week! John Clark, Runaway Bay, QLD
Blindness no barrier I am carer to my wife, who has macular degeneration and is legally blind. We just love to do the exercises that keep us fit and young. Made the mushroom and crusted pie and it was delicious, just like a quiche with a rice base and I intend to try a lot of the other recipes. Keep it up; I read it to Margaret cover to cover. Noel Wasley Langman, Clare, SA
Yes – see page 62 for our new-look recipe dietetic analysis — Editor.
From friends to family I started thumbing through HHW at the pathology centre and imagine my surprise when I read my best friend’s name in the ‘winners’. She lives in SA and we have moved to Alice Springs, but she has always been very health conscious and running marathons for over 10 years now. My immediate reaction was, “If it’s interesting enough for Wendy then it must be good.” So I subscribed. Now I wait eagerly for my next issue and devour it from cover to cover. As we have ‘familial hypercholesterolemia’, your article with Magda on the cover (Vol 46, page 30) was very relevant. I have now ordered all four of my daughters a year’s subscription so, instead of a nagging Mum, they may take the advice from your wonderful articles. Cheryl Slater, Alice Springs, NT
Congratulations to our readers who had their letters published in this edition. These readers will receive a Jokari Healthy Steps kitchen utensils set from BPM Innovations, valued at $35 RRP, with pasta basket, salt shaker, ladle, egg flip and butter pro.
Let us know If you have something you would like to share with us at HHW, please contact us by email at steven@healthpublishingaust. com.au or mail to us at: AMA House, Suite 207, Level 2, 69 Christie St, St Leonards NSW 2065 and be sure to include your full name and address. Privacy will be upheld on all contact information. All letters published in the upcoming Summer issue will receive a Kambrook Quatro Multi-Cooker, valued at $79.95 RRP, which is the first to combine a slow cooker and rice cooker that can sauté, slow cook, steam and cook rice. Perfect for dinner parties, families or households with limited space, the Quatro can easily make dishes from lamb shanks to casseroles, soups and curries, roasts and even puddings.
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From the Editor It is always a pleasure putting together a spring edition of a magazine and there is an extra delight when it comes to this volume of Heartwise. Not only are the trees now budding a luminous green in the September sunshine as I write this but it’s a time when we universally feel as spontaneously and naturally renewed as we ever do throughout the year — a time for good intentions and resolutions without the pressure of an arbitrary calendar date. The pages ahead in Volume 51 therefore explore opportunities for shaking off the winter gloom and girth, and getting out there to enjoy outdoor exercise, seasonal grocery shopping, and making great nutritious meals with lighter fresh ingredients. Not only are there extra articles on weight loss, fitness and how exercise can help your metabolism, but this issue’s recipes feature a revised approach to dietary analysis. Our ‘traffic light’ colour coding of nutrient levels was always popular and similar to recommendations recently put to government but we now go further by disqualifying any recipe that gets a red signal, giving a star to any nutrient level in the ideal range, and adding protein levels. As clinical success of higher-protein eating patterns grows for weight loss and metabolic disorders, we found that it was not difficult to include and too important to leave out. I must also welcome Dr Ginni Mansberg to our Editorial Advisory Panel, who replaces Dr Brian Morton as resident GP. You may know Ginni from TV and I’ve worked with her previously in medical publishing; I look forward to her contribution to Heartwise. Look out for our interview with Michael Moore, perhaps Australia’s most famous diabetic chef, who has just published his cookbook Blood Sugar. It shows that managing health through diet can be a accessibly gourmet experience for all. Happy reading, Steven Chong EDITOR 4
Spring 2011 Spring 2011
22 3 We hear you – letters page 7 Health alert – hot news briefs 34 Subscribe & win 5 nights’ accommodation in Peppers Blue on Blue Resort, Magnetic Island plus a Providence Sailing lunch cruise 44 Well read – book reviews 67 Health on the Shelf – products
On the cover 14
Lisa Wilkinson reveals how she keeps on top of a media profile and a young family
Healthy weight 16 36
The foods that burn fat – you may even like some of them! Do meal replacement bars and shakes work?
Healthy exercise 20 Getting kitted up for a springtime fitness kick 22 What is interval training?
Healthy living 19 How to manage hay fever 28 Anxiety: Australia’s second biggest mental health issue 29 How to treat the dry skin, mouth and eyes the winter has left you
Healthy women 24 Breast cancer risk factors
Healthy men 25 Alan Pease reflects on his experiences with prostate cancer
Healthy shopping 26 Milk: skim, soy, goat, or enriched with calcium or omega–3?
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Healthy supplements 30 Which remedies can really help arthritic and joint pain?
Healthy heart 32 Lowering cholesterol, meal by meal 40 Cardiomyopathy can strike anyone seemingly anytime 42 Blood pressure medication – what it does and why you’re on it
Healthy kids 39 What is best to feed children?
Real life story 41 How deep vein thrombosis (DVT) snuck up on one reader
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Healthy eating 46 Post-stroke, Michael Moore has the Summit restaurant, diabetes and a new book out Janelle Bloom gets 48 ready and steady to cook family food and weekend feasts 50 Spring breakfast, lunch, dinner, snack, picnic and dessert recipes – with new and more comprehensive nutritional analysis
Dealing with diabetes 65 Diabetes recipes for Spring Should you be 69 curtailing your intake of carbohydrates? 70 Exercise is medicine for metabolic dysfunction 73 Glycemic Load, the companion to Glycemic Index, is explained by Dr Alan Barclay Lunch in a box for 75 people with diabetes, with three wrap recipes 76 Sweeteners – their many uses, shapes and forms 79 Dining out with diabetes isn’t all salads and steamed veges 80 Would a lapband or other form of bariatric surgery suit you? 81 Diabetes health news Spring 2011
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Dr Ginni Mansberg
BMed, Grad Dip Journalism Ginni is Channel Seven’s Sunrise and Morning Show GP, as well as resident doctor on the Body&Soul radio show. She writes for numerous magazines, such as Women’s Health and Practical Parenting, and is author of the bestseller Why Am I So Tired? Ginni practises as a family doctor in Sydney and has three children while running a popular blog, www.drginni.com.
Editor Steven Chong Publisher Michael Sant Health Publishing Australia Marketing Director Kent Mudge Subscriptions Manager Sue Sant
Professor Sandra Capra AM
Editorial Coordinator Emily Rundle
BSc (Hons), Dip Nutr & Diet, MSocSc, PhD, FDAA Professor Capra has had a long career in nutrition and dietetics which has encompassed clinical, community, food service, management, research and teaching roles. She is currently professor of nutrition at the University of QLD. Sandra is a fellow and life member of the Dietitian’s Association of Australia and President of the International Confederation of Dietetic Associations (2004–2010).
Advertising Michael Sant, Kent Mudge P (02) 9439 1599 Graphic Design PMG Media ISSN 1833-8798 Printed by Caxton Webb
Chris Tzar
BSc (HMS), MSc (Ex Rehab), AEP Chris is an accredited exercise physiologist and NSW president of the Australian Association for Exercise and Sports Science (AAESS). As director of the Lifestyle Clinic within the Faculty of Medicine, University of NSW, Chris has extensive experience providing physical activity and lifestyle management programs for people with diabetes and cardiovascular disease.
Editorial Correspondence Health Publishing Australia AMA House Suite 207, 2nd Floor 69 Christie St, St. Leonards, NSW 2065 P +61 2 9439 1599 F + 61 2 9439 1688 E hhm@goodhealthpublications.com
W www.heartwise.com.au
Effie Houvardas
BSc (Nutrition), MSc (Nutrition and Dietetics), APD Effie Houvardas is an Accredited Practising Dietitian with over 12 years’ experience in nutrition and dietetics. Effie has worked in a variety of areas, including clinical, health promotion, private practice and consultancy as well as teaching at TAFE and working for community diabetes associations.
Contributions are welcome and should be typewritten and double spaced on one side of the page. Unsolicited manuscripts will be returned only if accompanied by a stamped, selfaddressed envelope. Copyright © 2011. The opinions expressed by authors do not necessarily reflect the policy of Health Publishing Australia. All material in this magazine is provided information only, and may not be construed as medical advice or instruction. No action should be taken based on the contents of this magazine, instead, appropriate health professionals should be consulted. The circulation of this magazine is 50,000 and has been audited by the Circulations Audit Board 31 March 2011.
Professor Trisha Dunning
RN, Med, PhD, Grad Certs Obstetrics, Infant Welfare, Paediatrics, Family Planning, Aromatherapy, Relaxation Massage, Grad Dips Health Education, Professional Writing. FRCNA, CDE, Sigma Theta Tau. Chair in Nursing at Deakin University and Barwon Health. Professor Dunning is an active member of a number of diabetes organisations and committees including the Australian Diabetes Educators Association and The International Diabetes Federation. She is widely published in books, journals and magazines on the issues of diabetes.
CAB Audited March 2011
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Potatoes have been singled out as the most fattening food of all by a Harvard nutrition study released in June, which analysed the relationship between more than 120,000 people and their weight over 20 years.
How to
: the chip One extra daily serve of potato chips alone was associated with up to an extra 0.76kg gain every four years, while one extra serve of mashed, baked or even boiled potatoes was linked with an average 0.6kg gain. Overall, the study participants — US health professionals — gained 1.5kg, or 2.4% of their body weight, each four four-year interval. After 20 years, that amounted to 7.6kg of extra weight.
cereals, sweets and dessert affect blood sugar levels the same way and were associated with just over 100g gain.
Potatoes may be the major weightgain villain because they’re usually eaten in large quantities, said lead author of the study Dr Dariush Mozaffarian, associate professor of medicine at Harvard Medical School and Brigham and Women’s Hospital. But potatoes are also high GI, which can make people hungrier and likely to overeat at their next meal, added Dr Mozaffarian.
Calorie counting and watching intake of nutrients such as fat or carbohydrate may not be as helpful as focusing on overall food and beverage quality, the researchers said.
Other starches and refined carbohydrates, such as in white bread, white rice, low-fibre breakfast
The top five most fattening foods also included: • sugar-sweetened beverages e.g. soft drinks • red meat, processed and plain
“These findings underscore the importance of making wise food choices in preventing weight gain and obesity,” said Frank Hu, also a professor at Harvard. “The idea that there are no ‘good’ or ‘bad’ foods is a myth that needs to be debunked.” New England Journal of Medicine 23.06.11
gain weight keeping weight off over time. Yoghurt seems the ideal weightmaintenance food — an extra daily serve of yoghurt was found to prevent 0.4kg of weight gain every four years. The more fruit and vegetables, nuts, whole grains that were consumed, the less weight people gained.
The Harvard study also showed which foods and behaviours were linked with
When it came to activity lifestyle, people who most increased the amount they exercised gained 0.8kg less than those whose exercise patterns changed the least.
Also, people who slept six-to-eight hours a night were more likely keep a consistent weight compared to under- and over-sleepers. Like in other research [see page 81], time spent watching TV was connected with weight gain. Every extra hour in front of the box led to an extra 140g over four years. “TV watching has stronger links to weight gain than other sedentary activities,” said Dr Mozaffarian, probably because advertising encouraged snacking. “Turning off the TV is therefore very important ... If TV must be watched, then it should be done without any food or beverage advertising.” “Small dietary and other lifestyle changes can together make a big difference — for bad or for good,” said Dr Mozaffarian.
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HEALTH CALENDAR National Stroke Week 15–21 September World Heart Day 28 September Ocsober – alcohol-free month October National Breast Cancer Awareness Month October World Mental Health Day 10 October Ride to Work Day 12 October International Osteoporosis Day 20 October Movember for Prostate Cancer November Lung Cancer Awareness Month November World Diabetes Day 14 November
Cooking – our new national passion More than two-thirds of Australians now say they ‘love to cook’ compared to a year ago, when less than half of us declared their fine feelings for the kitchen, reports the vegetable industry. It is still women who prefer cooking more than men (80 compared to 63%), said AUSVEG, the industry association for 9000 Australian vegetable and potato growers: “This seems to be reflective of who does the majority of food shopping and cooking in most households,” said AUSVEG spokesperson Courtney Burger. However, with less than a quarter of boys aged five to 17 eating the right amount of vegetables, Miss Burger suggested a wake-up call to all Australian males “that eating fresh produce doesn’t need to be hard.” Learning about how to cook with vegetables and enjoy it can pay off — financially for the industry and healthily for consumers. “People who said they loved to cook spend around $30 a week on fresh fruit and vegetables, which is about $5 more than those Aussies who don’t really enjoy making home meals.” And AUSVEG had Masterchef to thank: “The popularity of cooking shows such as Masterchef has really driven a renaissance in people’s love for taking the time to prepare food in the home, with growers reporting large spikes in demand from supermarkets after vegetable varieties featured in the hit TV show,” said Ms Burger. Interestingly, people over 50 years of age were only slightly more likely to want to cook than the under-25s: 78% compared to 72%.
Swap to a svelte spring Exchange rather than cease bad habits, foods and ingredients for healthier ones, the government is encouraging Australians this spring as part of its ‘Swap It, Don’t Stop It’ campaign. Campaign spokesman and obesity expert Professor Ian Caterson said it was time to swap the slippers of winter’s hibernation for outdoor sneakers: “Use the change of season to propel you towards your waistline goals and improve your overall health and wellbeing. That way when summer hits, you’ll already be on the right track.” A free Swap It 12-week planning calendar is available at www.swapit.gov.au and Caterson says other easy, small changes can make a big difference that adds up over time, such as: • swap ordering online for atrip to your local market or grocer for fresh spring produce • switch to spring salads and swap creamy salad dressing for a squeeze of lemon juice or balsamic vinegar • swap cream or ice-cream for low-fat yoghurt with fruit.
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ALDI gets ticked For the first time, the Heart Foundation has given its Tick to a national grocery chain’s own-brand food products. ALDI supermarkets’ home brand has been awarded the Tick in recognition of its lower levels of saturated fat and salt and increased fibre component.
Sex and coffee: Coffee, sex, being startled or blowing your nose are among risk factors linked to a type of stroke, according to Netherlands medical researchers. Their study on 250 patients identified eight scenarios that increased the risk of bleeding on the brain. All raise blood pressure, which can cause blood vessels (aneurysms) to burst, resulting in brain damage. About one in 50 people has a brain aneurysm, said the report, but only a few rupture. Coffee was responsible for more than one in 10 burst brain aneurysms among patients admitted to University Medical Center in
Utrecht. This was more because it is so common than being more dangerous, as its risk was only 1.7 times the risk of people who didn’t drink coffee. Being startled increased the risk by more than 23 times but was responsible for just 2.7% of cases, while other causes of stroke accounted for the following proportions of cases: • vigorous physical exercise – 7.9% • straining to defecate – 3.6% • cola consumption – 3.5% • being angry – 1.3%.
“We are delighted that ALDI has a number of products that already meet the Tick criteria and further, has begun the process of reformulating many more of its products to meet our strict nutrition and labelling standards,” said Dr Lyn Roberts, National CEO of the Foundation. Breads, cooking sauces, margarine and yoghurts currently get a Tick, while frozen meals, frozen yoghurt and potato wedges will join the list until over 100 food items will display the Tick by the end of the year. ALDI says prices will be unaffected by the change. www.aldi.com.au
Stroke 5.5.2011
Life after a heart attack: wake-up call unheeded Heart-attack survivors seem oblivious to their delicate health and more than a third stop or reduce their medication without consulting their GP, a June online survey reveals. “When one in five people who have had a heart attack go on to have another attack or will need heart surgery within 12 months, and one in 11 will die, our survey shows a lack of awareness amongst patients which is concerning on a number of levels,” said Brian Dooley, CEO of Health Support-Australia. “Less than a third of patients initially understood the chronic nature of their condition. The reality is that heart attack survivors are living with a lifelong condition which needs to be carefully managed.”
In fact, patients with heart attack or unstable angina have a worse 12-month prognosis than those with breast or prostate cancer, official figures show. Yet 79% of survivors don’t know or underestimate these risks, and 40% do not attend cardiac rehab. However, if motivated by family or children, 85% of patients do make important lifestyle changes, including diet, exercise, stress management and stopping smoking — but at least a quarter give up after just three months. This may be because 31% end up playing less sport, 19% reduce their social life and 19% also have less sex. Within six months, half are back at work but 60% change their job or duties, or stop work altogether.
“I know for some people, motivation to keep up changes and take medications can fade, just as the shock of having a heart attack does. I’d remind those people what initially motivated them — often their nearest and dearest — and encourage them to make those changes permanent,” said Mr Dooley. www.heartnet.org.au
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si Workplace no place for
Why? Because the package is finally out there; it’s almost a done deal to start next July – our clean energy future. If the bill gets through Parliament and there’s no by-election. But why talk about it here? It affects health, the environment… Certainly gets my blood pressure up! … and there will be some impact on food prices… What?! Bananas are already skyhigh! That’s flood and cyclone related. But you can expect more of that with global warming. Expensive bananas? No wonder if power bills go up! No I meant extreme weather events affecting supply. But when did power bills ever go down? And actually AUSVEG, peak body for vegetable and potato growers, said there was a 10% drop in prices in the June quarter as they return to normal. Well, it isn’t for bananas and they’re our number one fruit. Try persimmons — they’re novel and very cheap — or something in
The heart’s cup of tea Tea is the best beverage for people wanting to improve their cardiovascular health or lose weight, says the Heart Foundation. Tuesday Udell, advisor to the Foundation’s South Australian branch, said there was enough evidence from around the world to confirm the positive links between tea drinking and heart health. “Up to 10 cups of tea is
season. There’s an oversupply of citrus now and will be of bananas by late spring. I see bread goes up too, and muesli. And milk! A few cents, as usual, and you get compensated. But basically, anything that involves more processing or transport will get more expensive than anything fresh and local. Just like back in the day… Before technology, globalisation and chains took over and it became cheaper — but environmentally very wasteful and personally unhealthy — to get mangoes in May, wagyu at Westfield and bonus supersize Kinder Surprises anytime. Are you pushing me towards chaotic grower’s markets and street stalls? Be good exercise for you — or you can order delivery online! But it’s better health-wise to eat in tune with nature. Speaking of exercise, do I get taxed for exhaling more carbon dioxide? That winter roll you’ve got courtesy of chips and driving everywhere is clearly a burden in several ways… OK, but daily consumption of just three or more cups of tea could lower risk by up to 21%,” said Ms Udell. The brew may even help fat burn during exercise and cut 2cm from waist circumference over 2–5 months, smaller studies suggest, although the link isn’t established. “People interested in preventing heart disease are advised to eat at least two serves of fruit and five serves of vegetables a day and consume black or green tea with reduced, low- or no-fat milk … Coffee drinkers [should] by-pass plunger coffee and coffee boiled on the stove in preference for paper-filtered, cafe style or instant coffee and [drink] fewer than five cups a day,” added Ms Udell. www.heartfoundation.org.au
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Presenteeism — where employees come to work ill and underperform — cost the Australian economy $34 billion last year, or a 2.7% decrease in GDP, says new Medibank research. An average 6.5 working days are lost per employee each year due to the phenomena, which also decreased household consumption by 3.3% or $22.6 billion. “Employees who work when ill and more prone to injury and, if contagious, increase the risk of passing on the illness to other employees,” said the report, prepared by KPMG Econtech. Although harder to quantify than absenteeism, the report estimated that presenteeism cost businesses and the economy more. A similar report in 2005/6 estimated it to be $25.7 billion — nearly four times the cost of not coming into work. The study considered the impact of 12 medical conditions and found the biggest contributors to overall productivity loss are depression (21%), allergies (17%), hypertension (13%) and diabetes (12%). Stress cost 2.14 working days per employee annually, or $533, a separate Econtech study found in 2008. By 2050, when 40% of the workforce will be aged 45 years or older, presenteeism is expected to increase to 2.7%. It will be mostly due to arthritis, heart disease, hypertension and back, neck or spine problems. The report suggested that employers run risk assessments to identify employees’ health issues, offer counselling services for them and their families, and develop wellness programs to foster healthier lifestyles. www.medibankhealth.com.au
Bone up at breakfast
Walking with heart Postcards from Heart Foundation Walking groups. A friend’s invitation to join a Heart Foundation walking group was an opportunity for for Marg from Ellendale in Tasmania to turn her life around. Marg’s medical history of high blood pressure, thyroid problems, asthma, depression, a life-time battle with her weight and a family history of premature deaths was not a healthy story. But after joining the Ellendale Walkers, her determination, strong positive attitude and wonderful beaming smile have become bigger than any health crisis.
im Marge and K
Marg admits, however, she did not think she was going to survive her first walk: “I was breathless, hurting and wobbling like jelly but I completed the walk and since then haven’t stopped walking, whether at home by myself, with a friend or every Tuesday with the Ellendale Walkers,” says Marg. “I no longer need to stop during an hour’s walk due to breathlessness and I no longer have really sore feet or knees. I have also joined a program which has me running, skipping and boxing every Friday afternoon.” “It was wonderful for me to see Marg put in such an awesome effort on that first day,” says Ellendale Walkers’ organiser, Kim. “And now Marg is shining! We’re very proud of her commitment to change her lifestyle,” she says. Marg’s husband couldn’t be more supportive: “Marg lost 12kg in three months. Previously, she couldn’t stay motivated and used to get depressed over her weight but with the encouragement of friends and the group, she’s a lot happier. Marg is a different girl.” “I feel fantastic! I have the motivation to get up and go and am doing things that I couldn’t do before. Heart Foundation Walking helped me change my life,” says Marg. To join or start a Heart Foundation Walking group near you, visit www.heartfoundation.org.au/walking or call 1300 36 27 87.
e road
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Making the first meal of the day rich in calcium will build strong bones, said experts before National Healthy Bones Week in August. Speaking in Sydney, Dairy Australia dietitian Glenys Zucco said, “Breakfast is an ideal opportunity to kick off your calcium quota by ensuring you have at least one of the recommended three daily serves of dairy foods. However, almost a third of Australians over the age of 13 do not have breakfast every day.” A study published last year showed Australians who skipped breakfast were less likely to meet the recommended 1–1.3g/day of calcium and end up with risk factors, such as a wider waist and higher fasting insulin and cholesterol. When calcium intake is low, the body uses calcium from bones for other important functions. Later, this can lead to osteoporosis. National surveys have found only 17% of adults ensured they got enough daily calcium, and more than half of 9–16 year olds do not get their recommended intake. Our bone mass tends to peak in our mid-20s but from age 35 the calcium is lost faster than it is stored, so bones lose their strength. After menopause, women lose bone rapidly but by age 65, both men and women lose bone at the same rate. Dr Sandra Iuliano-Burns, a bone researcher from the University of Melbourne, said men had bigger bones, with calcium laid down on their outsides rather than in the core like women, resulting in less osteoporosis. Nevertheless, a third of Australian men — compared to one in two women — over 60 will have an osteoporotic fracture, she warned. “Adequate daily calcium, regular weightbearing exercise, and adequate vitamin D are essential at all ages for healthy bones,” Dr Iuliano-Burns added. One serve is a glass of milk, tub of yoghurt or two slices (40g) hard cheese — even the lactose-intolerant can usually handle three daily serves, said Ms Zucco. www.healthybones.com.au
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Lisa Wilkinson The Today Show host has straddled different magazines, TV networks and life roles as a mother of three teenagers, wife to former Wallaby Peter FitzSimons and the consummate media professional — all within five decades. She speaks to Brooke Tasovac about success, self-belief and sleep — or lack thereof! HHW: How do you manage your time when you anchor the Today Show five days a week while also raising a family? Lisa: By being flexible. Every single day is different. We may be travelling for the show, the kids may be on school holidays, we might be driving a couple of hours to go to one of the kids’ sporting games, I could be interviewing the Prime Minister, or perhaps helping Pete with one of his books, and the list goes on. There are some days when I wonder how I will get through it all, but I always do … mostly because I feel blessed to be on this amazing ride. But at the centre of it all is Pete, the kids and me. That’s my world. HHW: Many of our readers will have grown up with you: reading Dolly magazine as you edited it, through to Cleo and Australian Women’s Weekly, having children, and watching you become a fixture on daily television. Do you think they will stay with mainstream media as they move into their 50s and beyond?
Lisa: Because we have essentially grown up together, I would imagine they will do what I’m doing: sticking with 14
Spring 2011
“The trick is to pick up my diet and exercise regime when I get back from travelling and not feel guilty — a wasted emotion.”
mainstream media but enjoying all the new forms of media like Twitter as well.
HHW: How hard is it to maintain your normal diet and exercise routine when sudden events come up that require you to travel or work overtime?
HHW: After working in both publishing and television for so long, how did you know when to take a break from work while keeping a foothold in the media industry?
Lisa: It’s not easy but the trick is to just pick it up
Lisa: All the decisions I’ve made have been about putting family first. I left editing to have our second baby without knowing what the future held professionally, and that’s when I got the call from Foxtel about bringing Beauty and the Beast back to Australian TV screens. Had I not left Cleo, it’s an offer I never could have taken up and it allowed me to learn something new, work parttime, and enjoy my time with the kids while they were still young. Lisa’ I have spent my entire personal and professional life jumping off into the unknown. I like my comfort zones, but I also love stepping out of them. I think my 19-year-old ‘Girl Friday’ self would be very proud of the choices I’ve made, and of the incredible luck I’ve had along the way. HHW: Of all the sporting events, natural disasters, emergencies and elections since you started hosting the Today Show in 2007, which stories will you never forget covering?
again when returning and not feel guilty — a wasted emotion. I also try to follow regular mealtimes. It’s one of the many ways I try to pretend that I don’t live this bizarre, completely unnatural set of hours. HHW: What have you done to stay healthy since getting a virus after a hectic few weeks travelling to London for the Royal Wedding and then back to Sydney for the Logies?
favourite:
Restaurant: Bathers’ Pavillion at Balmoral in Sydney, where we got married. Dessert: Anything with chocolate — I’m particularly partial to tiramisu. Breakfast: Whatever I can squeeze in during the commercial breaks. Magazine and book; Vanity Fair and To Kill A Mockingbird. Film: Guess Who’s Coming To Dinner?
Lisa: The heartbreak of covering the devastating
Victorian bushfires back in 2009; the day Kevin Rudd was rolled and Julia Gillard became our first female PM when we were on air commercial-free for nine hours straight; every time I’ve interviewed the best interviewer in the business, Sir Michael Parkinson; covering the wedding of William and Kate – real old-fashioned fairytale stuff!; and Karl and I hosting the 2010 Federal Election with the great Laurie Oakes – a dream come true.
Lisa: I took most of a week off and that helped a lot, particularly the sleep, daily walks and just taking the pressure off. I went back to the doctor the other day and he has given me a clean bill of health… and a whole bunch of X–rays and reports that prove it! HHW: How do you arrange holidays to fit around work and where do you like to go?
Lisa: We all juggle things on the Today Show so we fit in with each other. Pete and I always try and go somewhere amazing with the kids each year. So far, we can cross Antarctica, Cuba, India and the Great Ocean Road off the list. HHW: Global warming is an issue you’ve expressed concern about. How do you think it will resolve in Australia, given the intensity of debate?
Lisa: Right now it is anyone’s guess. There is so much
misinformation and spin out there that the truth of climate change has somehow got lost. And that makes me sad — and very concerned. ❤
HHW: Does waking up at 3:15am five days a week to go to work at Channel Nine take a toll on your energy?
Lisa: Absolutely. At the end of the week I always have a
horrendous sleep debt, so on the weekends I try to catch up. The most delicious feeling I can have is on a Friday night as my head hits the pillow, knowing that that alarm has no duty to perform while it is still dark. Sure, it goes off at about 7am for Saturday sport for the kids, but in my world that is total luxury! HHW: You studied ballet for 10 years before giving it up in your teens. What exercise do you do now?
Lisa: I like doing lots of forms of exercise – walking
the dog, swimming and training for the Blackmores Sydney Running Festival – it keeps things interesting and adaptable to my changing schedule, and I try to break into a sweat about three times a week. Dancing is still my favourite form of exercise. I think ballet helps set you up in lots of ways, including the simple matter of how you carry yourself, and your core strength.
Lisa and the family on ho lid
ay in Antarctica.
Spring 2011
15
weight.
Burn, baby, burn Wouldn’t it be wonderful if eating certain ingredients melted excess weight away? Dietitian Amanda Clark investigates the world of fat-burning foods.
When we eat, our body uses energy to make digestive enzymes, transport food through our digestive system and absorb the nutrients or even store the energy as fat. These processes create heat as a by-product, thereby using kilojoules. This is called the ‘thermogenic effect of food’ and accounts for approximately 10% of our energy expenditure. All foods contain energy but they also require energy to be absorbed. Therefore all foods have a thermogenic effect, however, not all are equal in their energy-burning capabilities. Protein is the macronutrient that requires the most effort to be digested, with approximately 30% of the energy consumed being used in its digestion. It is thought that we need to work harder to process protein because the body has no flexible storage capacity to cope with excess protein. Instead, it has to actively oxidise or eliminate excess amino acids that we’ve eaten and this uses energy. Carbohydrate foods come in second place, with only 7% of energy content being used in digestion, while fat is the most easily digestible macronutrient, at around 3%. However, there are other foods whose thermogenic effect is greater than that expected from their protein, fat and carbohydrate content.
Capsaicin Capsaicin is the pungent chemical in chilli peppers. It is thought to stimulate the nervous system and the adrenal gland. Studies have shown this natural chemical to increase heat production and mobilisation of fat stores, resulting in weight loss. Up to a 50% increase in metabolic rate for several hours after a high-capsaicin meal was documented in one study. Animal studies suggest, however, that regular exposure to capsaicin creates insensitivity to the effect.
Safety: Capsaicin is generally recognised as safe. Animal studies show irritation of the gastrointestinal tract in high doses. People appear to have varying tolerance to chilli intake, which may build with exposure.
Verdict: If you like chillies, then they’re worth adding sometimes. We may even see some less pungent, sweeter chillies with high capsaicin content entering the market. Do it! 16
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Green tea
Black pepper
Three-to-four cups of green tea have been shown to increase energy expenditure by about 70KJ per day. Both catechins (antioxidant compounds) and the caffeine are thought to contribute to this effect.
Safety: Green tea, even in supplement form, has been found to have no impact on heart rate and blood pressure; however, some participants reported abdominal pain and diarrhoea after taking supplements. One cup of green tea contains about 20mg of caffeine, and 5–6 cups is still considered safe; however, more than this can result in nervousness, anxiety and upset stomach.
Verdict: Over a year, 70KJ per day could add up to less than 0.2kg of body-fat loss. Green tea is a kilojoulefree drink and you may even find that 3–4 cups satisfies your taste, perks you up and decreases your appetite, thus saving a few more kilojoules. Do it!
TRY THIS: Put strong green tea in a dropper bottle and take a few drops when you feel the sweet urge.
Caffeine Caffeine is found in tea, coffee, guarana and cocoa, and in varying doses has been found to increase energy expenditure by around 16%. Studies also show a reduced food intake following consumption of caffeine. There have been no studies that have shown that caffeine consumption affects body weight, however, which may be due to the development of insensitivity to its effects.
Safety: Research shows that most adults can consume up to 400mg of caffeine per day without negatively affecting their health, although a lower level of 200mg is recommended for pregnant or breastfeeding women and those who suffer anxiety or hypertension.
Verdict: It works, but keep intake to 200–400mg, equivalent to around 4 cups of coffee or 6 cups of tea, or 1 energy drink (note the listed caffeine content of energy drinks is the added caffeine, not the content of the guarana) to avoid side effects. Do it within limits!
TRY THIS: Seat on Fire Wild Chilli Chocolate. 8/10 heat level and 57.8% cocoa. 20g can qualify as a portion-controlled weight-loss snack. Available in 80g bars from www.seatonfire.com 18
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Black pepper is obtained from the unripe berries of the vine Piper nigrum. The active thermogenic ingredient is peperine and it works in a similar way to capsaicin.
Safety: Black pepper might help fight germs and increase the flow of digestive juices. Conflicting evidence exists about pepper’s role in cancer. High doses may burn the mouth and could cause serious problems if inhaled into the lungs.
Verdict: Pepper appears to produce a small increase for a short period of time, even from a fairly standard quantity. Do it!
General principles One simple change in eating behaviour that doesn’t involve spicy foods is eating regular meals. Regularity of food intake creates multiple metabolic responses throughout the day that uses more energy than when fewer, larger meals are ingested. Another study showed that ingestion of a processed meal reduced the thermic effect of food by as much as 50% compared to a wholefood meal. The suggestion here is that increased fibre content and ingredients that require greater digestive effort burn more fuel. These changes will also provide beneficial effects in other areas of life such as cholesterol reduction, blood sugar control and mood. Overall, eating small, minimally processed meals containing protein regularly throughout the day will have beneficial effects on metabolism. Adding spicy ingredients, such as chillies or pepper, and drinking green tea or other caffeinated drinks may further increase metabolism, with the capacity to contribute to up to 0.5kg of body-fat loss in a year. I leave it to your personal taste, but each of these additions may also temporarily alter a taste for sweet foods and so may have additional beneficial effects on food choice. If you have more than 0.5kg of excess body fat, I’d suggest reducing your portions, increasing protein intake and taking more exercise as a more effective way to lose weight. ❤ Amanda Clark is an Advanced Accredited Practising Dietitian and creator of Portion Perfection – a visual weight control plan with portion plates and bowls. Available from www.greatideas.net.au
Hay fever Spring allergies can ruin a beautiful time of year. David Goding explains how to ease the sneeze so you can enjoy it.
Medical treatment The most effective treatment is to avoid the allergen itself — wear sunglasses to protect the eyes and check daily pollen counts, which are now provided by newspapers and websites. “Antihistamines are pretty effective for most and, with the newer non-sedating ones, you won’t have to put up with the sleepy feeling,” says Dr Clark.
After enduring a long, cold winter, you should be able to enjoy the warm breezes and bursting blossoms that signal the start of spring. But if you’re a spring allergy sufferer, this season can be torture. Hay fever is the most common allergy in Western countries and Australia is no exception, with around one in five Australians afflicted, according to the Australasian Society of Immunology and Allergy. In the last 25 years allergic diseases, including hay fever, eczema and asthma, have doubled so it now costs Australia an estimated $7.8 billion annually in reduced quality of life, lost productivity and medical costs. 200 years ago, allergies were relatively uncommon but today, many of us are only too familiar with them.
Common spring allergies Hay fever describes a range of seasonal airborne allergies, of which hay is rarely one and the symptoms don’t usually include fever. “Hay fever is usually caused by grass pollens,” says Dr Malcolm Clark, leading GP and author of Doctor in the House. “Rye grass, an imported grass often used on golf courses and for pasture, tops the list of bogeys. The many others include plantain, couch and Bermuda grasses, and wattle and various flower pollens.” Symptoms include sneezing; blocked sinuses; and a watery dripping or itchy nose, eyes or roof of the mouth. It may result in a dry cough at night, blocked ears, wheeziness and fatigue. A skin rash from pollen touching the skin is also possible, for instance, when you’re gardening or mowing the lawn. But hay fever does not have a monopoly on spring allergies. Also prominent at this time of year are pet allergies, as both you and animals are more active, insect bite and sting allergies, eczema aggravated by warmer weather and contact dermatitis, which is aggravated by garden plants and weeds or even sunscreen.
“Decongestants and cold and flu medications also help. Antihistamines are now available as eye drops and nasal sprays, giving good relief for those who need a little more.” “Anti-inflammatory steroid nasal sprays, available from your doctor on prescription, are fantastic for most people who don’t get enough relief with antihistamines alone.”
The natural approach Many people swear by such therapies as homeopathy, traditional Chinese medicine (including acupuncture) and naturopathy. “In traditional Chinese medicine, hay fever is often linked with indigestion and migraine as a liver excess disorder,” says Dr Clark. “Naturopathy leans in the same direction, suggesting liver tonics and a change in the diet to improve symptoms.” “Most hay fever sufferers find going off wheat, dairy, caffeine, chocolate and alcohol for spring makes a big difference to their symptoms.”
The desensitisation ‘cure’ Also called hyposensitisation therapy or allergen immunotherapy, desensitisation offers the long-term possibility of a real allergy cure. “Desensitisation treats the cause, not the symptoms,” explains Dr Clark. “Every couple of weeks during winter a tiny dose of pollen is injected under the skin and the dose is gradually increased over eight to 10 injections, depending on how allergic you are. This process is repeated three times over a five-year period. In most cases, these little injections will eventually train the immune system to react properly to allergens.” ❤ David Goding is a freelance journalist
Spring 2011
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Fitness accessories
Triathlete Vicky Kuriel explores the gadgets and objects that can make exercise easier and safer. A few centuries ago, exercise may have been as simple as stepping out of your back door, running to the next village and then carrying home a bucketful of water and a basket of fresh produce — cardiovascular and weights training all completed within a simple few hours. Today, exercise has become a carefully planned and structured activity that must fit around all our other daily commitments. To entice us into a daily exercise regime, the fitness industry has clearly learnt from the fashion industry and we now have an array of ‘fitness accessories’ that can make exercising evermore enjoyable, comfortable, rewarding, stimulating and of course fashionable. The first step is to feel motivated and excited about getting your heart rate up. Comfortable, supportive shoes, some technical clothing and an iPod may be just what you need to take that first step.
Exercise shoes The right shoes will play a major role in you enjoying injury-free fitness. Shoes should be chosen according to your structure, sex, biomechanics, exercise requirements, injury profile and budget. The best shoe and the best brand is the one that feels most comfortable to you and suits your body and exercise requirements. 20
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Working out which shoe works for you can be tricky. We now have specialised athletic shoe retail outlets where experienced podiatrists and/or retailers can assist you in this selection process. It is equally important to remember that shoes have a life span that will vary on your sex, weight, foot type and the amount and type of exercise you are involved in. Be sure to update your shoes as required to avoid the onset of unwanted injuries.
Technical exercise wear You can easily throw on a T-shirt and an old pair of track pants for an exercise session but returning home chaffed, wet and cold doesn’t really inspire you to get out there again anytime soon. Having a few items of specifically designed exercise gear can make exercising much more pleasurable. Whatever your exercise regime, there is sure to be a fabric and item of clothing to suit your needs. Textiles have been developed that wick moisture away from your skin and then spread it evenly throughout the item so that evaporation is faster. This means that you stay cooler during your session but warmer afterwards because your clothing starts to dry the minute you stop exercising.
Many technical exercise garments now contain Merino wool, which is naturally insulating, wicking, breathable and comfortable. Other properties to look out for when shopping for exercise gear include: • antibacterial properties – will help keep you odour free. Synthetics tend to hold odour-causing bacteria, even after washing • light weight and breathability – allowing for freedom of movement as well as keeping you cool and dry • UV protection – in addition to clothing, a good pair of lightweight sunglasses suitable for exercise and sunscreen should never be overlooked when the sun is out • compression – provides support during exercise and aids recovery by enhancing blood flow, reducing delayed-onset muscle soreness.
Music Science has shown that music can be an excellent motivator when it comes to exercise. A few of your favourite upbeat tunes can help you forget daily stresses, zone out and really work up a good sweat. iPods have definitely made mobile music easy and accessible. My favourite has got to be the ‘iPod shuffle’ — small, light and portable. It’s no fuss, easy to operate, comes in a range of colours and, just as importantly, is relatively cheap. A comfortable pair of headphones would then be the obvious next step. My pick of the bunch is the ‘Halo’ headphones with small speakers that fit neatly into a specifically designed headband. The headband is of moisture-wicking fabric so perspiration is absorbed.
Hydration solutions Staying well hydrated is a major requirement to exercise for an extended period of time. If exercising at home or gym, a simple water bottle will do the trick. If outside for lengthy sessions, however, carrying a water bottle can be cumbersome. If you enjoy hiking, long-distance running or simply want an easy way to access fluid when exercising, a hydration pack can be extremely useful. They fit ergonomically and comfortably on your back with a hose leading to a bite valve to make rehydration convenient. These are available in numerous sizes and brands at a range of price points.
Conclusion Incorporating consistent exercise into your lifestyle may require a little investment in a few accessories that will help keep you comfortable, motivated and challenged. The benefits to your health and longevity outweigh inevitable medical costs that may be associated with the lifestyle diseases associated with inactivity. Treat yourself to a few exercise ‘comforts’ and get out there and enjoy them. ❤
Inexpensive home-gym
accessories
Resistance bands A long cylindrical or ribbon-like elastic band used for resistance exercises. An excellent alternative to weights. Benefits: Provide constant tension, adding different dynamics to strengthening exercises. Stabilising muscles need to be switched on, which improves balance and coordination. Resistance bands can thus add variety to a program, and are light, mobile and compact.
Foam rollers Cylindrical medium-density foam rollers that come in either long (90cm) or short (30cm) sizes. Benefits: An excellent alternative to Swiss balls. Their unstable platform allows for many exercises and programs that strengthen the core. Additionally, they may be used as a self-massage tool.
Skipping ropes Yep, just like the ones you used in the playground many years ago! Benefits: Simple and fantastic for burning fat and increasing cardiovascular fitness, coordination and balance. Build up slowly and vary your jumping style in order to avoid repetitive injury. 10 minutes of skipping could burn about 400kJ!
Exercise mats Available in many qualities, sizes and colours for different purposes. It is very often a case of getting what you pay for. Benefits: Thickness and quality are important. Often mats of 3–4mm thickness are too thin to offer adequate cushioning for sensitive points at the knees, hips and spine. More expensive, higher-density mats (6mm+) offer better cushioning, stability and traction Vicky Kuriel, BSc (Exercise Physiol), MNutrDiet, APD, is a sports dietitian Spring 2011
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Interval
training
Sandwiched between resistance and aerobic exercise is interval training, where short bursts of intense activity deliver better fitness, says Christine Amarego. We’ve always been advised to do cardiovascular or aerobic exercise, such as walking, swimming and cycling, for better health. More recently, research has found that resistance or weight training also has lots of health benefits [HHW 47, page 18]. But what you may not know is that interval training — bursts of high-intensity work — also has health benefits and is really easy to include in your exercise. New research is indicating that higher-intensity exercise may be a more efficient way to increase your fitness and health benefits. In fact, the 2011 Exercise and Sports Science Australia’s position paper on type 2 diabetes observed “greater improvements in cardiorespiratory fitness with higher intensities of aerobic or interval training”. Given cardiovascular disease is a complication of diabetes, this is significant news. A study published in January showed that people with coronary artery disease were able to increase their cardiorespiratory fitness by 17% using interval training.
What is interval training? Interval training involves including some higher-intensity exercise into cardiovascular exercise. Exercise intensity is usually divided into three main categories: low, moderate and high. An example of low intensity is a leisurely stroll with some friends, moderate is how you walk when you are late, while high intensity is when you are running for the bus. A very simple way to measure intensity is the ‘talk 22
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test’: at low intensity, it is easy to hold a conversation, at moderate intensity you can still hold a slightly breathy conversation, while at high intensity you can’t hold a conversation. In interval training, you raise the intensity of exercise for a short period of time, then go back to your normal pace and then raise it again. A recent study by Dr Steven Boutcher compared weight loss in women doing short bursts of high-intensity exercise and women exercising at a steady moderate pace. The high-intensity group did 20 minutes of cycling three times per week. However, in those 20 minutes they sprinted for eight seconds and then peddled slowly for 12 seconds. They repeated this pattern for the full 20 minutes. In contrast, the other group cycled for 45 minutes three times per week at a moderate steady pace. The results showed that the women doing the higher-intensity exercise lost three times as much body fat doing half the amount of exercise. Not bad for 20 minutes three times per week! Another bonus was that the higher-intensity group got more fit, saw greater reductions in fasting insulin levels and the majority of fat they lost came from their legs and stomach. We encourage most people with diabetes who come to see us for an exercise program to introduce short little intervals into their physical activity. For example, if they are walking for 30 minutes we ask them to walk for four minutes at their normal pace and then walk as fast as they can for one minute. This pattern is repeated for the duration of their exercise. By the end of the 30 minutes, they have done six minutes of fast walking.
How it works Now if most people tried to do six minutes of flat-out walking they would be exhausted by 3–4 minutes and have to stop. However, because you have introduced it in short little bursts, you still stay fresh but get the same benefit. As you get fitter, you can start to lengthen the time of your fast intervals and reduce the time of your slower intervals. Best of all, you can do it with any type of exercise: walking, swimming, riding, dancing, boxing, etc. Also, no matter how fit you are you can do it because it is all relative to your fitness levels. Interval training will get you fitter faster, so has the benefit of being time efficient. You can slow down at anytime so you’ll never overwork yourself. Before you start: •
Take it slow: you don’t want to start off too hard because if you are not used to the exercise you will be sore the next day. This will not make the exercise experience an enjoyable one. Always increase the intensity of the exercise gradually.
•
Get checked out: if you have any health problems, such as diabetic complications like retinopathy, nephropathy, etc., talk to your doctor or an accredited exercise physiologist before you start increasing the intensity of your exercise.
So get out there pick up the pace a little and enjoy the benefits! ❤ Christine Amarego, ESSAM, MAppSci (Ergonomics), MAppSci (Ex Rehab), is an accredited exercise physiologist and manager of The Glucose Club Spring 2011
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Breast cancer:
are you at risk?
A diagnosis is enough to shatter most women but now many can fight it and win. Steven Chong reflects on the risk factors. Other than skin cancer, breast cancer is the most common cancer in Australian women and its occurrence has not really dropped in the past 50 years. Women of all ages are encouraged to examine the look and feel their own breasts during daily activities such as showing or dressing, and report any changes to their doctor. However, women over 50 years are further advised to have a mammogram every two years, as this screens for abnormalities as small as a grain of rice – but about 10% of breast cancers can evade even this X-ray detection.
What are the chances? Unfortunately, the risk of developing breast cancer does increase with age, and it shouldn’t be assumed either that men are immune – about 100 are diagnosed every year in Australia, compared to 14,000 women. Other known risk factors for women include: • Family history – if your mother, sister and/or daughter has had breast cancer – especially before they reach 50 – then your risk is greater • Personal medical history – if you’ve had it before you are more likely to get it again • Breast changes – benign changes, such as noncancerous atypical hyperplasia • Genetics – alterations in some genes (e.g. BRCA1) which account for less than 10% of cases • Age when you had your first child – again, the older you are the greater the risk • Gyncaecological history – having no children, an early first menstrual period and late menopause • Breast density – if your breasts contain many glands and ligaments (dense tissue), abnormalities are harder to spot on a mammogram • HRT – long-term use • Radiotherapy – if you’ve received radiation therapy to the chest before turning 20 • Diet and lifestyle – obesity and weight gain after menopause increase risk, as does drinking three or more glasses of alcohol a day.
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What to look for About half the breast cancers are diagnosed after a lump is found by a woman or her doctor, so it’s important to not put off checking for fear of what you find. Breast biopsies are now easier with a fine probe under local anaesthetic. See your doctor immediately if you notice: A lump, lumpiness or thickening in the breast or ampit Changes in the skin of your breast, such as dimpling, puckering or redness Changes in the nipple shape Nipple discharge An area feels different from the rest of your breast Unusual pain.
How you can prevent it Exercise and a diet high in monounsaturated fat (the sort from olive oil, nuts and their oils, whole milk products and avocados), vegetables and fruit may reduce the risk of breast cancer. Alcohol increases the risk, as mentioned above. Go to www.canceraustralia.nbocc.org.au for more information about breast cancer from the Australian Government, including materials for families, partners and carers, and advice on self-breast checks for younger women. Steven Chong, BA (Communications), is Editor of Healthy & Heartwise
Protect your
prostate
Experts are calling for earlier prostate screening and it would have helped ‘Mr Body Language’ Allan Pease, says Steven Chong. When Allan Pease first felt the tell-tale symptoms of enlarged prostate — such as the urge to urinate being strong enough to wake him up at night yet only yield a weak trickle — in his late 40s, he did the right thing and asked his doctor to check it out. Unfortunately for Allan, this was in the late 1990s when the awareness around prostate cancer was simply not as strong as it is today and men under the age of 50 were not routinely screened for it, as only about three per cent tended to test positive. “I was in that three per cent,” says Alan and, by 2000, full-blown prostate cancer had been diagnosed via a PSA test and eventually he underwent a prostatectomy to stop its spread.
In a state over prostate “Like most guys, I knew nothing about it,” he says now, “I’d heard the word and thought ‘prostate’ meant lying on the floor … at my age then, I should have had a PSA pathology result of less than four but mine came back as 16!” However, having spent years on the speakers’ circuit among self-help luminaries and gurus — Allan’s bestselling Body Language brought him international renown since the 1980s — gave him a head start on the broad gamut of treatments and lifestyle practices that had been touted to help. “I tried the carrot juice diet, eating soy foods, vegetarianism and cut out all animal products, including dairy, for five years after diagnosis, making me a vegan,” recalls Allan.
Despite the devastation this wrought on his social life with less dinner invitations, even now Allan still shuns microwaved food, mobile phones, or copper pipes in his home wherever he can. When he does eat meat such as turkey or deep-sea fish, it is always free range or organic.
“I tried everything” Allan attributes his full recovery to radiotherapy — he endured 26 doses — and the prostatectomy, but still attests to the power of a careful diet and proactive meditation, where he visualised cancer cells being removed from his body. The surgery may have saved his life but it also left him with erectile dysfunction, as the cancer had affected nerves. In other men, procedures for prostate cancer can leave them incontinent. “Had it been picked up earlier, I would have had far better outcomes because the cancer would have been maintained within the prostate,” Allan tells HHW. Allan never had painful symptoms with his prostate cancer but warns low back pain can be a sign. He admits his holistic lifestyle approach might be seen as extreme but he was keen to minimise any possible risk, including that from electromagnetic radiation from power lines. Like other celebrities teaming up in the media lately, Allan urges men to not consider themselves invincible and get checked for prostate cancer. Although PSA test results still have a significant margin of error, combined with a digital rectal examination — perhaps by a urologist rather than a GP — they offer the best routine prevention at the right stage. ❤ Steven Chong, BA (Communications), is Editor of Healthy & Heartwise Spring 2011
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milky the
It’s not worth crying over spilt milk – especially when there are over 50 types to choose from. Simone McClenaughan mops up. Australians like milk so much that we collectively drink around 2269 million litres a year – which works out at 102L each annually. Despite this, most of us are not consuming the recommended daily three serves of dairy (milk, cheese or yoghurt) required to meet the Recommended Dietary Intake (RDI) for calcium. A 250mL glass of milk is equivalent to one serve of dairy and one-third of your daily requirement. Accredited Practising Dietitian Emma Stirling says that, “Milk is our most readily available and accessible source of calcium in our diet.”
More than milk Milk is an incredibly nutritious drink and contains over 10 essential nutrients, including:
1. Calcium – fosters strong bones and teeth, helps with muscle function and plays a major role in preventing osteoporosis
2. Lactose – a sugar found naturally in milk as
a source of energy. Many people are lactose intolerant
3. Magnesium – beneficial for muscle function 4. Phosphorus – good for strong bones and teeth 5. Potassium – essential for blood pressure control and the health of your nerves and muscles
6. Protein – required for growth, development,
muscle strength and healing wounds. The protein in milk is about 20% whey and 80% casein, which have been shown to help build and maintain lean muscle. Whey protein also has a high concentration of the branched-chain amino acid leucine, which has been shown to specifically stimulate building of new muscle tissue
7. Riboflavin (vitamin B2) – crucial for healthy eyes and skin
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8. Vitamin A (retinol) – helps eyesight and skin, as well as your immunity
9. Vitamin B12 – particularly important for brain
and nerve function, plus the production of red blood cells
10. Zinc – supports immune function.
Dairy diversity There are around 50 different variants of milk spread over the refrigerated section in your supermarket and an entire aisle devoted to long-life and alternative milk products. Glenys Zucco, dietitian for Dairy Australia, says, “Product availability is driven by consumer preferences and personalised nutrition has become a strong driver of this. The dairy industry provides choice to its consumers by offering a range of milks.”
But which milk is for you? Regular fresh milk: Also known as full-cream or whole milk, regular milk is pasteurised (heated to 60–100ºC) to help prevent the growth of bacteria and homogenised (cream is mixed throughout the milk to give it a smooth consistency). It generally contains 3.2–3.8% milk fat. Regular milk is twice as popular as reduced-fat and 10 times as popular as skim or low-fat types. Fat-modified fresh milks: There are three varieties of fat-modified milks, which are the same as regular milk except for the fat content. Reduced-fat has approximately 2% milk fat; low-fat has around 1.5% fat and skim milk has at most 0.15% milk fats. “Reduced-fat and skim milks are useful for people who may be watching their calorie and fat intake,” says Zucco.
Longlife milk: As the name suggests, this milk can last a long time. It is ultra-heat treated (UHT), i.e. quickly heated to at least 135°C to get rid of as many bugs and bacteria as possible. It’s available in the same varieties as fresh milk. “There isn’t a major nutritional difference between regular milk and UHT milk,” states Stirling, “However, there is a taste difference that is generally the sugar caramelising slightly due to the heat.” Fortified milks: These are fresh or UHT milks that have been enriched with extra nutrients, such as protein, calcium, iron, vitamin D, plant sterols or omega–3s. “Fortified milks offer additional health benefits for people concerned about cholesterol levels, vitamin D deficiency or brain development,” advises Zucco. Stirling tends to prefer products that are as close to the natural source as possible, but agrees that modified and fortified milks can play a role in our diet in some cases: “We live in a society where we’re overweight and yet undernourished, so extra nutrients in fortified milk can be useful. It is also handy when dealing with tricky eaters. For instance, some children might not like fish and or fish oils, so an omega–3-fortified milk is a good alternative,” she says. Stirling suggests checking the nutritional information panel instead of taking the claims at face value because the amount of added nutrients might actually be quite minimal. Goat milk: It is becoming more common to see goat milk in larger supermarkets. There isn’t a major difference between goat and cow milk, save for the taste.
Soy milk: While ordering a skinny soy latte might’ve left you with blank stares at your local café years ago, it is now a norm on most menus. It is made from soy beans and has a slightly nutty taste. This is available both in the chilled dairy department and long-life milk aisle. Rice milk: Is generally made from (usually brown) rice and is sometimes protein boosted with chickpeas. Like soy milk, it comes in a fresh pack or a long-life carton. Oat milk: Is made from whole oats, oat bran and oat flour. You can only find this in the supermarket’s longlife milk section.
The
skinny
on milk
Let the numbers do the talking when it comes to choosing your next bottle of milk.
Sheep milk: While sheep milk is available for drinking, it is more commonly used for making cheeses and other dairy products. It does have the highest calcium, protein, fat, lactose and energy levels of all the milks though, which is perhaps why it isn’t as commonly used. Lactose-free milk: These can be fresh or UHT and offer all the goodness of regular cow’s milk, but the lactose has been broken down by the enzyme lactase, making them easier to digest for lactose-intolerant people. Plant milk drinks: There is an increasing variety of milk drinks (such as soy or oat) suitable for people with milk allergies or intolerances, or a vegan diet. Zucco explains that, “According to Australian Food Standards, these technically aren’t milk.” It does pay to be mindful of the fat content of these milks because they contain vegetable oils to help the liquid’s smoothness and consistency. Furthermore, they are not nutritionally equivalent to cow’s milk as they do not naturally provide the same range of vitamins and minerals and quality proteins.
❤
Simone McClenaughan is a freelance health journalist
Spring 2011
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Anxiety
Rivalling depression as Australia’s major mental health disorder, anxiety can have equally debilitating personal and social costs. Psychologist Amanda Nassif explains. Anxiety is a state of both your body and mind which has emotional, cognitive and behavioural effects. It is considered a normal reaction to a particular stressor or situation and may even help you cope with challenges. Although we all know the feelings of worry, fear and dread that come with anxiety, when it becomes excessive, your symptoms may be classified as an anxiety disorder. There are different types of anxiety disorders: • panic disorder is characterised by sudden attacks of panic and fear. Symptoms of panic attacks include rapid heart beat, chest pain, shortness of breath, hyperventilation, withdrawal, tingling sensations and depersonalisation (feeling separate from a situation and the world as less ‘real’) • generalised anxiety disorder (GAD) is characterised by at least six months of long-term, exaggerated tension and worry. Many people with GAD also have physical symptoms such as fatigue, muscle tension, headaches and irritability • social phobia is the excessive fear of embarrassment in social situations. It can have debilitating effects on personal and professional relationships. The symptoms of social phobia include sweating, trembling, rapid heartbeat, nausea and other symptoms of anxiety. Other emotional, cognitive and behavioural effects of anxiety may include feelings of dread, anticipating the worst, restlessness, nightmares, concentrating on suspected dangers such as fear of death, difficulty concentrating, withdrawal from certain places, nail biting and changes in sleeping patterns.
Getting help If you are experiencing any of these symptoms please do not diagnose yourself but see your local GP because some of these symptoms can be from a physical illness rather than anxiety. If no physical illness is found, you may be referred to a psychiatrist, psychologist or mental health professional trained to diagnose and treat anxiety disorders. Relaxation techniques, deep breathing, meditation, diet, cognitive behavioural therapy, psychosocial education, exercise and good friendships and support can be helpful in treating anxiety. 28
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Case study Anxiety can be experienced by anyone at any age. Recently a woman aged 54 years came to see me. She was suffering from symptoms of anxiety, such as palpitations and shortness of breath, which was triggered by her recent divorce. We went through a series of relaxation exercises together, which involved her lying down and taking a few deep breaths and then tensing and relaxing each part of her body. Cognitive behavioural therapy was also used to help her change her negative thinking patterns. For example, the thought “I am worthless” that my client kept repeating to herself created negative feelings and anxiety, so we analysed the reality of this thought until we came to the conclusion together that this was an irrational thought that worked against her and not for her. We replaced all of her negative thoughts with positive affirmations and she started to repeat them to herself every day to help reprogram her mind. Within one month, all of my patient’s symptoms had disappeared. She now has the tools to assist her in her daily life to prevent the anxiety from recurring.
Everyone, no matter how young or old, can be assisted with managing and healing anxiety disorders. Do not be afraid to reach out and ask for professional help. ❤ See www.anxietyaustralia.com.au or www.beyondblue.org.au for info, advice and where to find help. Amanda Nassif, MPS, is a registered psychologist
Is your
body
in a
drought?
Dry skin, mouth or eyes affect about ten per cent of people, who tend not to realise it. Simone McClenaughan investigates. Dry eye Lack of tears results in dry eye. This doesn’t mean you should cry more often, though. Every time you blink, a thin film of tears coats the eye and helps lubricate it. Dr Ronald McCoy, GP and spokesperson for the Royal Australian College of General Practitioners, says that dry eye is a “consequence of ageing, some diseases and medications. It is most common in elderly women.” Teresa Mitchell-Paterson, naturopath and Head of Academic Studies at the Australasian College of Natural Therapies, states that “a contributing factor to dry eye is a diet lacking in essential fatty acids, such as omega–3s, which contain chemicals that assist in the reduction of dry eye.” Symptoms of dry eye include dryness, irritation, itchiness and grittiness. “It isn’t usually serious but if the symptoms and discomfort are severe, you should see your doctor,” says Dr McCoy. He suggests treating the condition by gently splashing your eyes with clean water, or buying a bottle of artificial tears from a pharmacy. “By including foods rich in omega–3s in your diet, such as salmon, sardines, walnuts, soy beans and grass-fed meat, you may help reduce your chances of developing dry eye,” says Mitchell-Paterson.
Dry mouth One in four Australians suffer from dry mouth, which occurs when there’s a lack of saliva in the mouth. “It is often a side effect of medication, plus the saliva glands actually shrink with age,” says Dr McCoy. People who breathe through their mouth instead of their nose are also more susceptible.
To treat dry mouth, both Dr McCoy and Mitchell-Paterson advise drinking plenty of water, avoiding caffeine and alcohol, including mouthwash. You can find alcohol- and sugar-free mouthwash, and a dry-mouth chewing gum, at the pharmacy. “Artificial saliva available through your pharmacy is also an option,” says Dr McCoy. MitchellPaterson suggests drinking fenugreek tea and apple juice to potentially reduce the occurrence of dry mouth.
Dry skin Dry skin is common in most people. However, it’s more prevalent during the cooler months, if you’re exposed to air conditioning, have hot showers or swim in chlorinated pools. It tends to affect your legs, arms and the side of your abdomen. “The result is dry, scaly, rough skin that is prone to cracking and irritation,” says Dr McCoy. “Swap soaps to soap substitutes such as moisture enriched body washes by Dove, Neutrogena, Cetaphil and QV, and moisturise regularly,” advises Dr McCoy. Mitchell-Paterson suggests dosing up on vitamins A, D and E as they can help moisten and protect the skin from the inside out. “Vitamin A is used to ensure new skin growth; vitamin D helps boost immunity, which is important in case cracked dried skin becomes infected. Both of these are found in good fish oils, however it’s difficult to consume enough A and D in your diet, so a supplement is ideal. Nuts and avocado are a good source of vitamin E, which helps moisturise and protect skin.” A GP can check to see if you’re deficient in particular nutrients. It’s important to remember with any dry condition, that if symptoms persist, you should see your doctor for treatment. ❤
Simone McClenaughan is a freelance health journalist Spring 2011
29
Moan-free
mobility
We all get aches and pains but for people with an arthritic condition, that earlymorning stiffness lasts all day. Taking anti-inflammatories long term has its risks, so Steven Chong reviews natural treatments.
Arthritis is a common inflammatory disease of the cartilage in joints and affects about one in eight people during their lifetime. Although the word may suggest visions of people in wheelchairs or walking with a stick, most of Australia’s three million arthritis sufferers are under 65 years old and lead normal lives, despite various levels of discomfort.
Three of the most widespread joint conditions are arthritic: •
osteoarthritis (OA), which is mostly associated with ageing and is the main cause of hip and knee replacement, as these large weightbearing joints are usually affected
•
rheumatoid arthritis (RA), where the immune system attacks joint lining in the wrist, hand or feet, leaving them red, warm and swollen
•
gout, typically affecting the big toe but can be found in other joints, where the pain is comes on rapidly, is extreme and lasts a few days.
Arthritis — particularly the chief pain-giver, osteoarthritis — is one of the few conditions that has mainstream medical support for supplementation, partly because non-steroidal anti-inflammatory drugs (NSAIDs) that are often prescribed can be dangerous when used long term. Some supplements have even been compared to NSAIDs 30
Spring 2011
and found to be just as effective yet more desirable and cost-effective in terms of production and side effects.
Glucosamine and chondroitin These two building blocks of cartilage sourced from the shells of shrimp, algae, mushrooms and cows’ tissues have been found in many (but not all) trials to reduce the pain and inflammation of osteoarthritis. Some studies have found that they may be more effective for moderateto-severe pain if taken together. As well as providing basic elements for cartilage regeneration, chondroitin is thought to help joints by blocking the enzymes that damage cartilage and increasing the fluid in the joint. Glucosamine may also prevent progressive joint damage and slow the course of the disease, but this is not proven. Although glucosamine and chondroitin can be as effective as non-steroidal anti-inflammatories for OA, they do not work as quickly as a dose of ibuprofen or paracetamol. Your symptoms will not usually improve until you have dosed adequately for four to six weeks, although some people feel benefits after two weeks! Symptomatic relief with the cream may be quicker and both tablets and creams can be used together. Glucosamine and chondroitin appear to be safe treatments without significant side effects. Despite being a relative of sugar, glucosamine does not appear to affect
blood glucose levels but chondroitin may slightly thin the blood, so do not take it with warfarin or aspirin, or before surgery, unless under medical supervision. There is one case report of an allergic reaction to a glucosamine/chondroitin product, causing aggravation of asthma.
SAMe SAMe is a chemical produced in our cells naturally but it was not discovered until 1952, and early research investigated it as a depression treatment. A 2002 analysis of 11 trials involving more than 1440 people with an average age of 60 years showed that S-adenosylmethionine (SAMe) is as effective as NSAIDs in reducing the pain of OA, with far fewer side effects. Again, however, it takes longer than NSAIDs to work — about four weeks.
Green-lipped mussel Maoris have used green-lipped mussels for arthritis for generations, and small trials have shown benefit in both OA and RA. The shellfish is a rich natural source of principle components of cartilage and joint fluid, and omega–3 fatty acids. Its main benefit seems to be improved joint function and reduced pain after four weeks of treatment. After eight weeks of treatment, even greater improvements occur.
Fish oil A 2007 study looked at the results of 17 trials of fish oil and found that supplementation for threeto-four months significantly reduces the intensity of joint pain, duration of morning stiffness, number of painful joints and NSAID consumption. Despite widespread use the known antiinflammatory action of omega–3 fats, however, there is still no large clinical trial to confirm efficacy of fish oil in diagnosed arthritis. An Australian study, the Fish Oil for Osteoarthritis (FOSTAR) trial, is investigating the effects of low-dose versus highdose fish oil on pain, function and OA progression of the knee and results are expected after 2012. Omega–3 fats have also demonstrated efficacy in rheumatoid arthritis and would help reduce inflammation in gout.
Bromelain A mixture of the protein-digesting enzymes in pineapples, bromelain reduces pain and inflammation. Recent studies have trialled bromelain in OA, with some finding it as effective as NSAIDs. Other evidence indicates it may help in RA.
Supplements for arthritis Ingredient
Standard dose Safety
Glucosamine 1500mg/day
Safe – some mild gastric upsets. Caution with seafood allergies
Chondroitin
Safe – some mild gastric upsets. Caution with warfarin
1200mg/day
Green-lipped 500mg–3g/ mussel day
Safe – caution to people with seafood allergies
Bromelain
500mg–2g/ day
Safe – some mild gastric upsets
Fish oil
3–6g/day
Safe
Devil’s claw
750mg–6g/ day
May cause gastric irritation, caution with warfarin
Celery
3–6g/day
Safe
Boswellia
1–1.5g/day
Safe. Some mild gastric upsets
Herbs for arthritis Devil’s claw – the root of this plant has been shown to be effective for arthritis in two recent reviews which both recommend at least 50mg/day for OA of the knee and hip. Boswellia – the ancient Indian herb exudes a resin also known as frankincense; famous not just as a gift to baby Jesus but for its healing properties. Studies have looked at boswellia extract in people with knee OA and found less swelling, pain relief and an associated increase in movement. Chilli pepper/cayenne – The American College of Rheumatology recommends topical capsaicin cream in patients not responding adequately to or not wishing to take simple analgesics. There can be a burning sensation, but this decreases with continued use. Ginger – a 2001 study showed patients taking ginger had less pain on standing or after walking a short distance, and used less paracetamol than a placebo group. Celery – increases the elimination of uric acid through the kidneys, thus aiding in the treatment of gout, and has been shown to be anti-inflammatory. The seeds are traditionally used in folk medicine for RA. ❤ Steven Chong, BA (Communications), is Editor of Healthy & Heartwise Spring 2011
31
You can BEAT cholesterol High cholesterol is particularly sensitive to diet, which is your first recourse to get blood fat levels down. Nutritionist Nicole Senior answers some frequently asked questions. Cholesterol is essential for survival, however when there’s too much it is thought to cause trouble for the heart. Cholesterol can build up on the walls of blood vessels, causing them to harden and narrow with plaques; the end result is the vessel becoming totally blocked, which causes a stroke or heart attack.
How high is high? The Australian Institute of Health & Welfare considers high cholesterol to be above 5.5. Currently this includes 50% of adults [see also HHW 50, page 11]. Calculating your personal risk of heart disease is more complicated. If you have other risk factors such as above ideal bodyweight, high blood pressure, type 2 diabetes or family history of early heart disease, your cholesterol target should be less than 4. Talk to your doctor about your level of risk.
Cholesterol targets for people with risk factors: Total cholesterol LDL cholesterol HDL cholesterol Triglycerides 32
Spring 2011
<4 <2 >1 <1.5
Good and bad cholesterol Low-density lipoprotein (LDL) cholesterol is considered bad, while high-density lipoprotein (HDL) is good. Your total cholesterol number only tells half the story, whereas the ratio of total to HDL cholesterol is a much better indicator of risk. A high ratio number means your ‘bad’ LDL cholesterol is winning the tug of war for the health of your heart.
Why does cholesterol go high? High cholesterol is influenced by your genetic make-up and your diet and lifestyle, however considering one in two adults have high cholesterol, it can’t be all down to genes. Being overweight, male, older and eating the wrong foods make high cholesterol more likely.
The power of diet A well-planned diet containing all the known cholesterolbusting foods can have the same impact as a statin (cholesterol-lowering drug) but with additional health benefits for blood pressure and blood glucose, and without the side effects. It’s also a lot cheaper.
Fix your fats The fats you eat are the primary influence on your blood cholesterol. Saturated fats found in fatty meat, whole dairy foods, butter, cakes, biscuits and fast foods will push up your cholesterol. Polyunsaturated fats found in sunflower, canola and soy oil and margarine spreads, walnuts, linseeds and wheat germ will bring it down. Monounsaturated fats in olive oil, avocado and peanuts can also help by replacing saturated fats in the diet.
Simple swaps to fix your fats Limit
Replace with
Butter
Margarine spread (ideally salt- and trans fat-reduced)
Regular milk, yoghurt, cheese, custard
Low-fat milk, yoghurt, custard; reduced-fat cheese
Cream
Evaporated skim milk, low-fat ricotta, low-fat yoghurt
Hamburger mince
Premium mince
Biscuits
Wholegrain crispbread with margarine and honey/jam
Pastries
Fruit loaf, fruit and nut mix, wholegrain bread and topping
Trans fats are unhealthy as they increase LDL and reduce HDL cholesterol. They exist naturally in meat fat, butter and whole dairy foods but are also created during the partial hydrogenation of oils for commercial food production. Industrial trans fats are found in pastries, pies, biscuits and some commercial deepfrying oils.
Plant sterols Plant sterols are naturally occurring substances that block the absorption of cholesterol from the gut and also reduce the amount in the blood. You can buy products that are enriched with plant sterols, including margarine spread (Flora pro-activ, Logicol), milk (Pura Heart Active) and reduced-fat cheese and cheese spread (Kraft Liveactive). Aim to include 2g of plant sterols daily – in two-to-three serves of sterol-enriched foods – to reduce your cholesterol by an average of 10%.
Manage your weight Gaining weight tends to push cholesterol up. On the flipside, losing weight will bring it down. However, just because you’re slim doesn’t mean your cholesterol is fine. Slim people can get high cholesterol too: ask your doctor to do a test.
Eat more fibre Dietary fibre, especially the soluble kind of fibre you find in legumes, fruits, whole grains (especially oats and barley), vegetables and supplements such as Metamucil (psyllium husk), is a great way to flush cholesterol out of your system. You can achieve your soluble fibre target with two fruit and five veg serves daily, eating wholegrain breads and breakfast cereals, adding legumes to at least two meals a week, and perhaps topping up with some psyllium, either in food or as a supplement — your bowels will thank you as well.
Nuts The tasty package of good (unsaturated) fats and fibre in nuts make them the perfect cholesterol-friendly snack [see HWW 49, page 65]. All that bad stuff you’ve heard about nuts? Forget it. A small handful a day is a good target. All nuts are good, provided they’re not smothered in chocolate, sugar or salt!
Alcohol Population studies suggest small and regular amounts of alcohol (all kinds, not just red wine) are protective against heart disease but too much actually increases risk. No health authorities are suggesting you start drinking alcohol for your heart, but if you do drink, stop at one (for women) or two (for men) standard drinks a day. While the protective effects are not well understood, it could be because alcohol increases HDL cholesterol.
What about exercise? Exercise is great for the heart and the more you do, the more benefits you get. Exercise improves HDL cholesterol as well as helping with weight loss. Life looks a lot rosier when you exercise regularly through its effects on the brain and mental health so you could say being physically active makes your heart happy too. Aim for at least 30 minutes a day of moderate activity, such as walking.
What about medication? If you do all the right things above, you may not need medication. If your doctor does prescribe medication, remember diet and drugs work in complementary ways and you’ll get better results doing both.
Eat to beat cholesterol checklist • Limit bad fats by choosing lean meats, low-fat dairy foods and fewer biscuits, cakes and pastries • Include sources of good fats, such as oils and margarine, nuts, seeds, avocado and fish • Include 2g of plant sterols daily (2–3 serves of sterol-enriched foods) • Achieve and maintain a healthy weight • Eat more fibre from vegetables, whole grains, legumes and fruit • Have a small handful of unsalted nuts most days • If you choose to drink, stop at one or two drinks • Put together at least 30 minutes a day of moderate physical activity, such as walking • If you do need medication, follow diet advice as well ❤
Nicole Senior is an Accredited Nutritionist and author of Eat to Beat Cholesterol, Belly Busting for Blokes and Heart Food Spring 2011
33
Magnetic attraction Peppers Blue on Blue Resort on Magnetic Island gives a refreshing twist to the standard idyllic island getaway. By Brooke Tasovac. Of the whole sparkling cluster of islands off far north Queensland, only Magnetic Island can lay claim to being sunny 320 days of the year. It isn’t all blazing — it is inclined to rain when it gets hot because it is in a rain shadow, making it an ideal and evergreen destination. Captain Cook named the island in 1770 after a magnetic force seemed to affect his compass. It’s never been proven that there was any such force, but the story of its discovery and the island’s World War 2 fortresses enrich the historical flavour. Peppers Blue on Blue Resort is part of the new waterfront precinct near Horseshoe Bay. The resort has an airy and modern style, with entertainment centres in all hotel and studio rooms as well as apartments. All rooms have ensuite bathrooms, bathrobes and private balconies; three-bedroom apartments provide a little extra opulence, either as penthouses or with private plunge pools.
A protected paradise Magnetic Island is considered part of the World Heritage listed pristine Great Barrier Reef. Two-thirds of its area is protected national park teeming with rock wallabies, birdlife, koalas. Sea turtles come in to some of the 23 sandy beaches during the breeding season from winter to early spring, plus there is the occasional dolphin or whale sighting. Diving and snorkelling enthusiasts revere Magnetic Island for its many shipwrecks in the surrounding waters, including the SS Yongala off Cape Bowling Green — billed one of the top five dives worldwide and a national historic site after its 1911 sinking. There are also many sheltered
coves around the island where the water is so warm and comfortably shallow that beginners and novices easily learn to dive from the shore. Two signature experiences are the sunset horseback rides on the beach and kayaking tours to a secluded bay where you can settle on soft sand to enjoy a picnic breakfast or lunch. But with the Barrier Reef not far away, booking a cruise to visit is a must, and many charter boats supply snorkelling and diving equipment. Magnetic Island is famous for its angling opportunities. Fish around the island range from marlin to mackerel, trout to tuna and Red Emperor and sea perch.
Room to rest Peppers Blue on Blue Resort has everything guests need to relax without ever having to leave the resort. The endota spa offers pampering treatments and the Boardwalk Restaurant & Bar serves dinner on the large outdoor deck overlooking the ocean. Guests can take an evening swim in the central pool. Peppers Blue on Blue Resort is perfectly suited for people who love water sports and the great outdoors, yet don’t want to plan another holiday to recover after it’s over!
How to get there Virgin, Jetstar and Qantas all fly direct to Townsville. From there it’s a 25-minute ferry trip to the island. Peppers Blue on Blue is then just a short walk from the ferry terminal. Rooms start at $185 per night in low season and $213 per room per night in high season. ❤
Spring 2011
35
Meal replacements To help you decide whether they could help you to shed excess weight, Dr Amanda Sainsbury-Salis explains weight-loss programs that feature shakes and snack bars.
healthy food choices can expect to lose an average of about 6% of their body weight after a year, those on a LED or VLED can expect to lose about 12% and 20% of their body weight in this timeframe, respectively.
In any pharmacy or supermarket today you can find a plethora of meal replacement weight-loss programs. These provide nutritionally fortified foods that you consume instead of your normal meals. They often take the form of shakes or bars, but may also be available as soups or puddings.
Margo, who lost 40kg in nine months on a VLED, says that it was liberating to not have to think about food all the time while she was losing weight. “In tempting situations where I’d normally have to grapple with thoughts such as, ‘Should I have a Danish pastry or eat fruit?’, the answer was always a decisive ‘No, you’ll have a shake when it’s time for your next meal!’”
How they work Due to the low energy content of meal replacement formulations, the more meals you replace, the lower your kilojoule intake and the faster you lose weight. For instance, replacing breakfast and lunch with a shake or bar and eating a light dinner can result in a low-energy diet (LED) of around 4200–5000kJ (1000–1200 calories) per day. Replacing all three meals per day with formula foods can result in a very low-energy diet (VLED), with a daily intake of around 3000kJ (700 calories). Medical research shows that meal replacement programs are very effective for getting rid of excess weight. Whereas people losing weight by calorie counting or making 36
Spring 2011
No more food decisions
The scientific evidence Apart from the first few days, people on full meal replacement VLED programs report not feeling hungry at all, despite the fact that they are losing weight very rapidly (1–2kg per week). People on LEDs do not consistently report this lack of hunger. It may seem ironic that a VLED would blunt hunger but this has now been proven in scientific studies. It is thought that during a VLED, hunger is repressed by an increase in the body’s production of metabolites called ketones, produced when you don’t have a lot of carbohydrate to burn and your body is breaking down fat.
Now for the bad news While all this could make you want to rush to the pharmacy and start a meal replacement program immediately, it’s important to consider the potential risks. Medical research shows that the more you restrict your kilojoule intake (e.g. with an LED or VLED), the harder your body works to protect you from losing weight. This ‘famine reaction’ includes a reduction in your metabolic rate by up to 4200kJ (1000 calories) per day, as well as changes in the levels of hormones that control your body composition. These changes can collectively promote the loss of muscle mass and they also prime your body for fat regain when you finish the diet, particularly around your belly. Another scientifically proven disadvantage of meal replacement programs is that when you finish the diet (if not before) you will be hungry — probably voraciously hungry. This not only contributes to weight regain, it can also trigger binge eating in some people. There is currently no proven way to keep weight off after LED or VLED. Prescription appetite suppressants can help, but these are expensive and not suitable for everyone. High volumes of physical activity are essential. In light of these potential risks, it’s crucial to get regular support when you do a meal replacement program, particularly during the challenging maintenance phase. As VLED can lead to potentially serious complications such as gout, gallbladder disease or cardiac disturbances, support from a medical practitioner will be essential. Additional sources of support include dietitians, sports physiologists, pharmacists and counsellors. Look for professionals with experience in the use of meal replacement programs.
The good, the bad and the deficient If you’ve decided to use a meal replacement program, it’s important to choose one that provides all the nutrients you need. In an independent study led by Professor Clare Collins at the University of Newcastle and published in 2009, none of the seven VLED products then available were found to be nutritionally complete compared with government recommended dietary intakes for obese men and women. Additionally, only two of the 16 partial meal replacement LED programs available at that time were nutritionally complete. These were Kicstart (prepared with skim milk) and Optifast dessert.
Meal replacement – pros and cons Advantages
Disadvantages
• Rapid weight loss
• Hunger blunted on VLEDs
• Hunger blunted on VLEDs
• Medical supervision essential on VLEDs, and long-term support vital during and after VLEDs and LEDs
• Health funds may support some people to do a VLED under medical supervision
• Can trigger binge eating
• No complex food choices or preparation
• Little data available on long-terms risks
• Practical when nutritious food choices not readily available
• Probably not suitable for long-term use due to nutritional deficiencies
A personal decision As a weight-loss scientist, I am so intrigued by the potential benefits and risks of meal replacement programs that I have planned experiments that will involve asking volunteers to use a VLED for up to five months. Before I could do such a study, however, I feel that it would be only fair to experience a VLED myself. But with my past history of binge eating and knowing the effects of LEDs and VLEDs to gear the body towards fat regain — particularly around the belly — I am concerned about the potential adverse effects on my body. If I were not embarking on this scientific research journey, my personal decision would be to not to use a meal replacement program. ❤
Dr Amanda Sainsbury-Salis, PhD, is a leading weight-loss scientist and author who has personally lost 28kg and kept it off for over 13 years: www.DrAmandaOnline.com.
Spring 2011
37
kids.
Childhood nutrition Whether they’re your own or yours to babysit, what should you feed small children? Rebecca Brennan explains. According to the Australian Bureau of Statistics, 5% of Australian children in the 1960s were overweight or obese. Fast-forward to 2011 and that number jumps to 22.8%. As a full-time or even occasional caregiver for children, you can help promote a healthy lifestyle and prevent obesity in your loved ones.
Where to begin Nutrition messages in the media can be confusing and overwhelming. When deciding what food to offer the child in your care, a good place to start is the Dietary Guidelines for Children and Adolescents in Australia [see www.nhmrc.gov.au/publications/synopses/ dietsyn.htm]. This guide recommends that children and adolescents should be encouraged to eat:
• plenty of vegetables, legumes and fruit • plenty of cereals, breads, rice, and pastas (preferably wholegrain)
• lean meat, fish, poultry and/or meat alternatives • milks, yoghurts, cheeses and/or dairy alternatives • water to drink. It is important to limit saturated fat, sugar and salt in the child’s diet as these are all items that can increase risk of chronic disease when consumed in large amounts over one’s lifetime. However, a low-fat diet is not recommended for infants, and children under the age of two should be given full-fat dairy products for brain development.
Portion sizes and mealtimes A younger child will eat smaller portions than an older child or an adult. It may be best to offer healthy snacks with fruits and vegetables between meals instead of three large meals. Even so, each child’s needs are different and may change from one week to the next as the child experiences growth spurts.
In responsive feeding, the adult is responsible for the ‘what’ and ‘where’ of eating while the child is responsible for the ‘when’ and ‘how much’. In other words, it is your job to offer the child healthy food and the child’s job to eat it. Rather than forcing the child to eat, allow him or her to respond to hunger cues and eat accordingly. This will enable the child to learn how much food is enough and stop eating when he or she is full.
Rethinking ‘treats’ It may be tempting to spoil the child in your care with special treat foods such as cake, cookies and lollies. However, these foods should only be consumed occasionally and in small amounts. Be careful to keep treats in the occasional category and discuss with the child’s parents or primary caregivers their rules about treat foods so that you can be consistent with their guidelines. Encourage healthy eating attitudes by modelling healthy attitudes yourself. Help children learn about healthy food by cooking with them or letting them help in your garden. Visit a local grocery store or farmer’s market and learn about where food comes from. Use time together as a treat instead of food.
A word about exercise Children and adolescents should be getting at least 60 minutes of activity per day. You can encourage this by limiting television and computer time. Go for a walk or visit a local playground. You can even play games indoors that involve creative movement or dance. Nutritious food and plenty of activity will keep the children in your care happy and healthy. ❤ Rebecca Brennan is Communications Manager for Healthy Kids Association, a not-for-profit health promotion charity working with schools, parents, the food industry and any organisation that has a role in diet-related disease prevention in children. See www.healthy-kids.com.au for more information and nutrition resources. Spring 2011
39
Heart on Having a big heart in the literal sense is not a good thing – it could be cardiomyopathy, says Christopher Carlon. I was diagnosed with dilated cardiomyopathy in November 2006 at the age of 24 years. Prior to this, I had been fit and healthy, doing hard physical work as a wool grower and classer. One of the biggest hurdles I faced was getting the correct diagnosis. I had not been well for a few weeks and had a night cough. At first I thought that I just had a virus that was going around. But the coughs became worse, and with increasing breathlessness I resorted to sleeping in an armchair and could no longer work. I went to the emergency department but was sent home with the diagnosis of having a cold and advised to drink plenty of fluids, which was, in actual fact, the worst thing I could do.
fire!
which are crammed with other patients’ stories and nutrition tips. It was just nice to know that I am not the only person with this disease. One of the problems with cardiomyopathy is that you look like everyone else. People in the street just don’t understand your health issue. Because of my heart condition and also the large amount of medication that I am on, I just can’t socialise like other young blokes and have to be always aware of my INR readings, blood pressure, diet and correct balance of rest. I am ever so grateful for the life-saving medication and the implanted defibrillator – without the defibrillator I would not be writing this today.
I went to my local GP who prescribed antibiotics for a chest infection and advised to have a chest X–ray in 10 days if there was no improvement. I didn’t wait and the X– ray showed an enlarged heart and fluid around my lungs.
Emergency strikes! I was admitted to the Intensive Care Unit of Armidale Hospital and had 14 litres of fluid drained, plus a lot of oxygen treatment. I was eventually stabilised and transferred to St Vincent’s Hospital. Within days of appropriate treatment, I was up and walking around the wards. Just as I thought that I was well enough to go home, the doctors decided that I should receive an implanted cardioverter defibrillator for my dangerous rhythm disorder. This device was to save my life on numerous occasions. On arrival home, I was contacted by the cardiac rehab team. I joined their program, consisting of two cardiac exercise sessions. A walking program was designed for me, which I follow to the letter. Initially, I felt embarrassed in the cardiac program as the other patients were mostly elderly. However, the older patients soon warmed to me and I felt quite comfortable with them.
What is cardiomyopathy?
‘Enlarged heart’, thickened muscle and ‘stiff heart’ are all forms of cardiomyopathy, which is a serious disease of the heart muscle. It affects people of all ages and is mostly inherited. It is not curable but can usually be managed so its sufferers live a full and long life. See your GP or www.cmaa.org.au for more information. ❤
Getting community support I also joined the Cardiomyopathy Association of Australia. I have found the organisation to be of tremendous support and I enjoy receiving the regular newsletters, 40
Spring 2011
Christopher Carlon is a wool classer and grower
When
blood is thicker than it should be
Cheryl Gillespie discovered her clotting disorder in time but it meant that other family members were also at risk. In 1995 I was driving from Sydney to Junee, NSW, when I stopped at Gundagai for a break. I got out of the vehicle and the pain that shot up my leg was unbelievable. I had no idea what had happened but it was the beginning of a new chapter in my life.
girl has a small touch of the problem and is on medication for this in the hope that it will not become a DVT later in life. I have spoken to many people over the years regarding blood clots. DVTs and travel do not mix too well but some people choose not to take my advice and travel for many hours on planes with the precaution of wearing compression stockings. The price of these stockings is a small sacrifice to pay for staying safe and guarding against this condition.
Blood clots or, more specifically, Deep Vein Thrombosis (DVT) is not to be messed with. It was three months later that this condition was finally diagnosed, by which time my DVT had grown to a foot in length and gone to my lung as an emboli — a small piece of clot that breaks away from the DVT. Thankfully I was in a nearby private hospital when this happened and the situation was immediately treated.
Diagnosed and misdiagnosed I was correctly diagnosed on this Junee trip by a doctor in Cobar, NSW, where I continued driving to meet my daughter. Her family doctor had the air ambulance fly me to Dubbo, where things went awry when a very young intern informed me that there was no DVT and I could go home. This doctor just about took my life by misdiagnosing my condition. I ended up with a family specialist in Orange, who immediately saw what was wrong and put me onto intravenous heparin. My DVT was then treated with warfarin and after three months they took me off it but another DVT formed and I was admitted back into a hospital in Newcastle. A specialist decided to do a thorough test on me and they came up with a condition called ‘Factor IV Leiden Abnormality’. Because of this, I was to remain on warfarin for the rest of my life and be monitored with regular bloods tests called INRs.
In the blood This condition is hereditary and sadly I passed it onto my youngest daughter. She ended up with two DVTs as well but her condition was far worse than mine and she had to have stents placed in her groin. My other daughter is free of this but all grandchildren have had to be tested. The eldest
For more information, go to www.healthinsite.gov.au/ topics/Deep_Vein_Thrombosis ❤ Cheryl Gillespie is from Anna Bay, NSW Spring 2011
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Hypertension High blood pressure is the most significant risk to your heart and a key feature of metabolic syndrome X. Yet it can also be effectively managed by lifestyle interventions or medication, says pharmacist Carlene Smith.
Maintaining a normal blood pressure (BP) helps reduce the risk of a cardiovascular event, such as a stroke or a heart attack. As we age there is more risk of BP increasing, causing hypertension, because our arteries are become clogged and our heart or kidneys work less well. Blood pressure measures the force the blood exerts on the artery and is written as a fraction, e.g. 120/80. These two numbers represent the systolic or maximum pressure; and diastolic or minimum pressure in the arteries, respectively.
! Medicines that increase BP Some medicines can increase BP so always tell your doctor if you are taking any other medication: • Non-Steroidal Anti-Inflammatory Drugs (NSAIDs), for pain relief e.g. ibuprofen • corticosteroids, for inflammation reduction • venlafaxine, for depression • pseudoephedrine, in cold and flu preparations.
Try lifestyle changes first Some BP-lowering lifestyle practices can almost be a guide to good health as we age: • exercising regularly • low-salt diet • low-fat diet • low alcohol consumption • low caffeine intake.
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Spring 2011
The DASH
Eating Plan
‘DASH’ stands for Dietary Approach to Stop Hypertension and although it is quite involved, it helps you understand how salt is in most food we normally eat and that if you reduce that salt, your BP will improve: www.nhlbi.nih.gov/health/public/heart/ hbp/dash/new_dash.pdf When lifestyle changes do not reduce BP to normal levels, medication is used. This does not mean you can stop those good changes made to your lifestyle. Although the most common way to treat high BP is with medicines, patient knowledge about those medicines is less common. These drugs need to be taken every day but you won’t feel or notice any difference, which can make sustained use quite tricky. However, understanding how they work will help you remember that they are necessary and will, in fact, reduce your cardiovascular risk. If you are concerned about your medicines or feel you have too many, talk to your doctor about having a Home Medicines Review. This pharmacy service is started by your GP and involves a pharmacist coming to see you at home. There is no cost to you and it can often help you get the best result from your medicines. Before starting treatment, many doctors now ask patients to wear a 24-hour monitor to record exactly their BP over this period, helping them more effectively prescribe antihypertensive medication. ❤
Hypertension medications
! DO NOT
The following is only a summary on medicines for hypertension. If you require further information, ask your pharmacist or GP. Generic name*
Good things to know
Possible adverse effects
suddenly stop taking your blood pressure medication unless advised by your doctor.
Diuretics – often used if fluid retention is thought to be raising your BP Hydrochlorothiazide
Often added to other medications, creating combination products
Indapamide
Stays in your system a long time, so only once-a-day dosage. Diuretic action is progressive and can be used in combination with other medication
Frusemide
Rapid action, starts within 2 hours
Diuretics can disturb electrolyte balance and cause cramps and sometimes confusion. Always report any new symptoms to your GP
ACE inhibitors or angiotensin-converting enzyme inhibitors Captopril Enalapril Fosinopril Lisinopril Perindopril Quinapril Ramipril Trandolapril
• ACE Inhibitors have become the gold standard in hypertension treatment and all except captopril are long acting and need only be taken once a day, which makes them very convenient. • Do not take potassium supplements while taking this medicine unless advised by your doctor
• Hypotension, cough, headache, dizziness, fatigue or nausea • There is a risk of hyperkalaemia or increased potassium levels, which can reduce kidney function. You may need a lower dose so your GP can check potassium levels and kidney function
A2 Receptor Blockers can be called ‘sartens’ or ARAs or ARBs. They reduce vasoconstriction, which in turn reduces BP Candesartan Eprosartan Irbesartan Losartan Olmesartan Telmisartan Valsartan
• You may feel dizzy when you start taking sartens. Stand up gradually from sitting or lying to minimise this effect; remember to sit or lie down if you become dizzy or light-headed. • Good for patients who do not tolerate ACE Inhibitors and now often used in combination with diuretics • Always check with your GP before taking potassium supplements if you take this medicine
• Dizziness and headache are the most common • There is a risk of hyperkalaemia which may mean you have to take a reduced dose. Your GP can check for potassium levels and renal function
Betablockers stop the heart from beating too fast Atenolol Bisoprolol Metoprolol Oxprenolol Pindolol Propranolol Sotalol
• Many betablockers have been used for several years and are very effective in reducing BP • More than one dose per day may be required • If you have diabetes, betablockers can ‘hide’ the first signs of hypoglycaemia so you need to be very aware of any changes in blood glucose readings • If you have asthma or COPD, betablockers may worsen your breathing
• May cause dizziness or tiredness, especially when starting treatment or if the dose is increased; if so, do not drive or operate machinery • Other common adverse effects include cold extremities, insomnia, nightmares
Carvedilol Labetalol
• These also block alpha receptors. Carvedilol is also useful in heart failure
• Can cause postural hypotension or giddiness when you stand up
Calcium channel blockers slow down the electrical impulses and can reduce BP Amlodipine Felodipine Lercanidipine Nifedipine Diltiazem Verapamil
• Usually taken once a day • Small doses are often effective • Can be effective for angina too • Grapefruit and its juice should be avoided as it can add to the BP-lowering effect and cause hypotension
* There are many different brand names, so it is best to learn the active ingredient or generic name.
• Can cause water retention in legs, headache, fatigue, dizziness, flushing, nausea, constipation • Always report any new symptoms to your GP ❤
Carlene Smith, BPharm, AACPA, is a pharmacist who works with pharmacies conducting Home Medicines Review Spring 2011
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To win a copy of one of these books, write to us with your choice and what you think of this issue of Healthy & Heartwise to emily@healthpublishingaust.com.au Please include a full name and postal address. Privacy will be upheld on all contact information.
War of the Worldviews: Science vs Spirituality
The Chocolate Diet
The Lap-Band Solution
By Dr John Ashton and Dr Lily Stojanovska
By Dr Paul O’Brien
By Deepak Chopra and Leonard Mlodinow
Published by HarperCollins, RRP $19.95
Published by Random House, RRP $32.95
You may have heard that chocolate (of dark hue) is actually healthy — this book explores the science and practice of using it for weight loss.
This may be just the book for our polarised times, when science is often set up in opposition to faith, yet the two share similar motives and need to come together for a healthily balanced future. Deepak Chopra is the prolific New Age celebrity guru whose bestselling books have popularised ‘quantum healing’ and the power of mind over matter; Dr Leonard Mlodinow is a physicist and lecturer at the California Institute of Technology who has co-authored books with Stephen Hawking. Each writer explores subjects as universal as the cosmos, time, biology, genetics, evolution, consciousness, god and reality, bringing their often opposed but not incompatible perspectives to each. Both write accessibly and masterfully, keeping the big questions and answers relevant to everyday life.
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Both authors are professors of biomedical sciences at Victoria University and John Ashton also teaches food chemistry at RMIT. He explains that chocolate’s low GI, cholesterol-neutral saturated fats and rich mineral content make it surprisingly ideal, as part of a balanced diet, to help lose weight. The first chapter on new research is followed by sections about weight control, metabolism, appetite control, supplements and lifestyle. Chapters on vitamin D, weight loss for children, antioxidants and antiageing foods come with practical tips, ‘Choc Facts’ and ‘Choco Indulgence’ tips. A 14-day meal planner, recipes and recommended websites show weight loss need not be so grim, and
Spring 2011
Published by Melbourne University Publishing, RRP $27.99 Since lap-banding was introduced in 2001, it has become the most commonly performed weight-loss surgery in the US, and Australian experts are now recommending it for severely obese diabetic patients [see page 80, HHW 50 page 82]. A lap-band is an adjustable band that is placed around the top of the stomach by keyhole surgery, safely restricting how full the stomach can get. It takes away hunger and stops you thinking about food. Dr O’Brien is a world leader in lap-banding, having pioneered its use since the 1990s, and now heads the Centre for Bariatric Surgery in Melbourne. An Emeritus Director of the Centre for Obesity Research and Education at Monash University, he first published this book in 2007. In this revised edition, Dr O’Brien draws on the latest research to discuss obesity, weight loss, the lap-band surgical procedure and aftercare.
Cooking for One Published by Murdoch Books, RRP $19.95 Ideally written, sized and priced for one, this 400page paperback will satisfy anyone stuck for a dining companion. If you live alone and often find yourself having no one to ask the eternal poser, ‘what’s for dinner?’, this handbook can be an eternal font of reliable, classic and convenient answers. Packed with imaginative triple-tested recipes, each of which get a colourful photo, the text also explains home economics basics on shelf life and storage, equipment and freezing. A glossary deciphers any foodie jargon and ingredient measurements are in both Imperial and metric. The recipes are straightforward, use readily available ingredients and are ideal for lifestyles made that much more busy with the pressure of doing it all for one. Cooking for One would be at home equally on the shelves of the growing ranks of younger singles as well as older folk who find themselves living alone and wanting to eat well. ❤
COOKING
NEW LOOK dietary analysis – now with Nutrient Star rating PLUS protein counts:
see page 62!
Picnic
salads & skewers Muffins & rice paper rolls
Celebrity chef ’s chat:
Michael Moore’s new book Blood Sugar: “I had diabetes, then a stroke!”
for snacking
What Janelle Bloom learnt on Ready, Steady, Cook Spring 2011
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M ichael Moore: Moore to the menu He has a 26-year career running restaurants in London and Sydney, including his iconic Summit atop Australia Square, TV spots and awards – and diabetes. Michael Moore tells Brooke Tasovac how food fuses deliciously with health in his new book, Blood Sugar.. HHW: How was your lifestyle before you were diagnosed with diabetes? I did quite a lot of exercise and was never overweight and, although my blood glucose levels (BGLs) were above average, I didn’t check them so I wasn’t aware of any problems. For that reason, I ate pretty much whatever I liked and didn’t have much concern for portion control. HHW: Being a fit, healthy person, what type of diabetes were you eventually diagnosed with — type 1 or type 2 — and why did it take so long to manifest? Initially they thought it was type 1 but 15 years later they’ve decided it is probably type 2 — and that I probably spent most of my early life with pre-diabetes. I had migraines as a teenager that I think were triggered by low BGLs and I was very sensitive to certain things — missing meals and exercise often took a toll. But I seemed very healthy on the outside. HHW: Your response after your initial diabetes diagnosis — medication, more exercise and more caution with food — seems sensible but you still became dependent on insulin and had a stroke! Do you think you could have done anything differently to prevent these things happening? As a chef who worked long hours with a young family, I didn’t put my health at the top of the priority list. The dayto-day running of the business was incredibly stressful and the physical manifestation of that was the decline of my diabetes and overall health. Not surprisingly it was November, when the festive season was just starting and things were getting really busy at work, that I had my stroke. Besides the stress, the week I had my stroke I had also ridden my bike 50km on three separate days and gone to a party the night before where I had quite a bit of
46
Spring 2011
alcohol, so I was probably quite dehydrated. So even though I was the fittest I’d ever been there were a lot of contributing factors that led to what happened. HHW: After your stroke you said you had to rethink all you’d been doing to manage your diabetes but you were already being pretty good — what else did you have to do? I try to relax much more often. I play golf, go for a walk or cycle — healthy activities that appeal to my competitive nature. Even when I’m relaxing I have difficulty switching off but I try to live in the present rather than the past or future, and tackle one thing at a time. The stroke also made me focus on my diet even more — it’s when I was lying in hospital that I decided to write Blood Sugar and I used my competitive nature to help me to get better. The main changes were my portion sizes: I started weighing and measuring everything, and my wife was a huge support. She helped me understand the nutritional components and complexities and we also looked at what the kids were eating to make sure we were all getting enough nutrients. HHW: Glycemic Index seems at the heart of the fire/water/ coal foods system you ouline in Blood Sugar. Why?
So many people who have diabetes — and lots of people who don’t — have basic food ignorance and often it isn’t because they don’t want to be healthy; it’s because they don’t actually know how unhealthy certain foods are. Basically anything with a high-carb content —e.g. fries, white rice and pasta — is a fire food, but there are also meals many people wouldn’t see as being unhealthy, such as porridge with lots of milk and sugar, or Bircher muesli with flavoured yoghurt, which can be very high in sugar. Similarly, fresh prawns are quite high in cholesterol but they are such a summer cuisine staple that a lot of Australians would be very disappointed to find out! The main thing is to eat them in moderation, along with crabmeat and smoked salmon, which both have high sodium levels. People should try to eat seafoods high in protein and omega–3s, such as fresh salmon and mussels, to be as healthy as possible. I think people really need to learn how to read food labels and use the regulations surrounding food packaging. That’s why I thought the fire/water/coal system was simple enough for everyone to understand and apply to what they eat. HHW: How realistic is it to cut out ‘fire’ foods completely and do you struggle with temptation? I struggle with temptation every day because I have a sweet tooth and I miss potatoes a lot — but I try to focus on what I can eat rather than what I can’t, such as having a small piece of dark chocolate rather than chips, and I also think about what I will have to do if I do give in to temptation — is the treat worth the extra exercise I’m going to have to do? HHW: Many chefs enthuse about health yet serve unhealthy dishes in their restaurants. Have your experiences made you more conscious of what you serve at Summit? People who go to restaurants want an experience, not necessarily to eat healthily, and I have to cater to a broad spectrum of tastes. But there is definitely less cream and butter in the dishes I serve at Summit. People can always request modifications to make dishes healthier or call ahead and explain that they have a medical condition and discuss how we can accommodate it. A lot of the time it’s about knowing what is good for you when you order. HHW: What about agave nectar, your new sugar replacement? Sugar is a powerful raw ingredient – agave nectar is not the same but can be substituted in most recipes. It will become more popular as it has in the US, where it is easy to buy and you can usually find it at health-food shops. HHW: One of your tips in Blood Sugar is to eat several small meals throughout the day. What’s good for busy people? Almonds a great source of protein and healthy fats with the husk on, as are seed mixes, e.g. sesame, sunflower and pumpkin seeds. And certain fruits with lots of fibre whose skin can also be eaten, such as strawberries and apples. ❤ Brooke Tasovac is a freelance writer. Recipe and image both from Blood Sugar, published by New Holland (Sydney, 2011).
Michael’s gazpacho ‘Marrakesh’ Serves: 4–6
Ingredients 1 tsp each of fennel, cumin and coriander seeds 2 large cucumbers, chopped (including skin and seeds) 900g ripe tomatoes, chopped (including skin and seeds) 1 red onion, chopped roughly 2 long green chillies, seeded and chopped Sea salt and black pepper 110ml red wine vinegar ½ clove garlic, grated Zest of 1 lemon Fresh parsley and mint, to serve
Method 1 Heat the whole spices in a small non-stick skillet for a few minutes until they are fragrant. Transfer to a mortar and pestle and grind to a powder. 2 In a bowl, place chopped cucumber, diced tomato, red onion and chilli; mix through roasted ground spices and a little salt. Add red wine vinegar and cover with film. Refrigerate at least three hours, preferably overnight. 3 Using a blender, process until smooth. Add a little grated garlic and season with salt and pepper to taste. Serve soup chilled with a squeeze of lemon juice and chopped fresh herbs. Spring 2011
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Janelle Bloom shows Brooke Tasovac how variety is the key to cooking healthy and interesting meals every day of the week. After shying away from being a restaurant chef, Janelle Bloom has embraced the public promotion of food and nutritious cooking. This includes roles such as editing Super Food Ideas magazine, styling meals shot for many other Australian food periodicals, writing her own cookbooks and presenting as one of the original chefs on Channel Ten’s long-running Ready, Steady, Cook. In this hit program, two chefs compete to make four recipes with only 20 minutes for each and assistance from people plucked from the studio audience. All these experiences have taught Janelle how to be creative and quick with simple ingredients. HHW: Can you describe your typical day behind the scenes of a magazine, book or TV shoot? Usually I start the day around 5.30am for an eightkilometre run or walk because being in a public job means I have to maintain a healthy weight, and being short in stature can make an extra two or three kilograms look more like 10! This is followed by a shower and breakfast before I’m driven to Channel 10’s studio for Ready, Steady, Cook. A typical filming day is about eight-to-10 hours of heart-stopping, competitive fun.
To me, healthy and nutritious means cooking with fresh ingredients, and quick meals require careful thought about the cut of meat. Stir-fries are the ultimate quick, nutritious, delicious meal. Kitchen organisation is important and on some nights I prepare for the night that follows. HHW: What are your tips for managing a weekly grocery shop and using fresh food as much as possible while keeping costs down? The best way to cut costs is not to buy pre-packaged food. For example, herbs already chopped in jars and tubes cost more than fresh and the same goes for meat, fruit and vegetables already chopped and marinated. Be smart at the supermarket – if a recipe calls for chicken fillet, check prices for pork, lamb or beef fillet per kilo and buy the cheapest, as they are interchangeable in most cases. Try and keep yourself informed about which fruit and vegetables are in season because they are better priced, more nutritious and delicious. HHW: You say the key to keeping weeknight meals from becoming boring is trying new recipes. What are your tips for getting started? I like to try one new thing at least weekly; it might be as simple as buying new variety of potatoes and turning them into an interesting dish to go with something basic.
For a photo shoot, I turn up usually at 8 or 9am and unload a car full of beautiful expensive props – with generous help from the photographer. A typical shooting day has seven or eight food shots that take about eight hours. The food assistant cooks the food as per the recipe, the stylist plates everything and then works with the photographer to build each shoot. Once the dish has been shot we clean up and start again on the next recipe. Moderation is something I have had to learn on the job, as my job is all about eating, cooking and tasting. HHW: Unlike other chefs, who seem to focus only on fast and simple dishes for family weeknight meals, you insist that it should be nutritious too. What are the keys to cooking a healthy meal quickly?
Janelle Bloom:
Blooming with health 48
Spring 2011
For people who are not very adventurous, start by making your own salad dressing, a new salad or side. New things are always noticed. Cooking is about starting with a good recipe, and a little patience –– the success gives you confidence and then there is no looking back. HHW: How do you create new recipes? Do you experiment in the kitchen or try to adapt other recipes you’ve seen or eaten? I cook and experiment all the time. I get inspiration from lots of places: farmers’ markets, cafes, friends, my creative co-chefs on Ready, Steady, Cook and of course restaurants all over the country. For me, Maggie Beer is the person I most aspire to be like –– she is an amazing cook and well respected by the industry. If I taste something I like, I write it down in a little book I carry with me 24/7 and then the experimenting begins. HHW: Do you try to use cooking methods –– such as a slow cooking, poaching or steaming –– so there is less chance of harmful chemicals being present in food? Until recently I had no idea how remarkable steamed food, especially fruit, vegetables, chicken and fish are. The results are amazing. The clean-tasting food is absolutely delicious, it requires no fat, I certainly didn’t need to season the food and I know the nutritional content and molecular structure of the food is so much better. I am sold from a health aspect but, more importantly, a taste aspect. HHW: In Family Food & Weekend Feasts, how did you factor nutrition into the food you serve when entertaining? My overall philosophy of food doesn’t change whether it is midweek, family meals or having people around for informal or more formal entertaining –– it’s all about limiting the preservatives and chemicals in food. I will always have numerous salads or side dishes with plenty of colour and nutrients and, although I am known for generous amounts of food, in most cases I like to have platters in the centre of the table so everyone can help themselves to portion sizes they like. When it comes to the sweet end of the meal, there will always be fruit as an option for anyone keen not to over-indulge. Another important factor is to always have plenty of water on the table. You’ll very rarely find soft drink in my home. ❤
Brooke Tasovac is a freelance writer for Healthy & Heartwise. Recipe and images all from Family Food & Weekend Feasts, published by Random House (2010).
Janelle’s apple and mint lamb Serves: 4
Ingredients 12 lamb cutlets 3 golden delicious or ½ cup apple juice granny smith apples, 2 tbsp extra-virgin olive oil cut into wedges 1 tbsp shredded 2 tbsp white sugar mint leaves 1 tbsp olive oil Mint sauce, to serve
Method 1 Place the lamb in a ceramic dish. Combine the apple juice, extra-virgin olive oil and mint in a screw-top jar and shake well to combine. Pour over the lamb, then turn to coat both sides. Cover and refridgerate for 10 minutes if time permits. 2 Place the apple wedges on a microwave-safe plate. Sprinkle over the sugar, then the olive oil. Cover with a damp paper towel and microwave on High/100% for 3 minutes, until warm but still firm. Set aside. 3 Remove the lamb from the marinade. Pour the marinade into a saucepan and bring to the boil. Boil for 3 minutes, then remove from the heat. 4 Preheat a barbeque plate or large frying pan over medium–high heat. Cook the lamb, basting occasionally with the cooked marinade, for 3–4 minutes on each side for medium, or until cooked to your liking. Transfer the lamb to a plate, cover with foil and set aside for 5 minutes. Add the apples to the hot plate or pan and cook for 3–4 minutes, turning occasionally, until light golden and just tender. Serve the lamb with the apples and mint sauce. Spring 2011
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Breakfast salad
Corn fritters 3 Vegetarian 3 Low in sodium
Nutrition information per serve (4)
Nutrition information per serve (8)
Energy 930KJ (11% DI)
Protein 18g
Energy 552KJ (6% DI)
Protein 4g
Fat
9g
Fibre 5g
Fat
7g
Fibre 1g
Saturated fat
2g
Carbohydrate 18g
Saturated fat
1g
Carbohydrate 13g
Sodium
750mg
Sodium
63mg
e, low-fat breakfast Nutrition tip: A delicious dairy-fre B1). and good source of thiamin (vitamin
Preparation time: 10 minutes Cooking time: 10 minutes
Ingredients 1 00g baby spinach leaves, washed 7 0g baby rocket salad leaves, washed 8 roasted Roma tomato, halved 5 0g char-grilled capsicum strips
125g lean ham, sliced 4 eggs To serve C racked black pepper to taste 4 slices sourdough bread, cut into wedges
Method 1 Toss together the spinach and rocket leaves and arrange in large individual serving bowls. 2 Pre-heat a large non-stick frying pan on medium heat for 2 minutes. 3 Warm the Roma tomatoes, capsicum strips and ham in the pre-heated pan. Keep warm. 4 Clean the pan and heat 5cm of water until almost simmering on a low heat. Break the eggs into the pan and poach until soft. 5 Arrange the tomatoes, capsicum and ham over the salad leaves and top each bowl with a poached egg. 6 Garnish with cracked black pepper and serve with toasted bread. Recipe provided by Australian Pork. 50
Spring 2011
used instead of Nutrition tip: Fresh chives may be stituted with polenta. spring onion. Cornflour may be sub
Preparation time: 10 minutes Cooking time: 10 minutes
Ingredients ⁄3 cup self-raising flour 2 tbsp cornflour 2 eggs, separated ¼ cup milk 1
½ x 500g packet frozen Birds Eye Corn Kernels 2 spring onions, finely chopped
Method 1 Sift flour and cornflour into a bowl, add egg yolks and milk and mix well. 2 Whip egg whites until stiff and gently fold into flour mixture. Stir in frozen Birds Eye Corn Kernels and spring onions. 3 Heat a little oil in a frying pan. Drop heaped tablespoons of mixture into pan and spread to approximately 8cm in diameter. Cook until golden brown, turn and cook other side. Repeat to make 8 corn fritters. Serve immediately with sweet chilli sauce drizzled over. Recipe provided by Simply Great Meals.
Orange and ruby grapefruit crepes 3 Vegetarian
Gold star recipe
Nutrition information per serve (4) Energy 1500KJ (17% DI)
Protein 13g
Fat
6g
Fibre 5g
Saturated fat
1g
Carbohydrate 59g
Sodium
100mg
Preparation time: 15 minutes Cooking time: 10 minutes
Ingredients ½ cup wholemeal plain flour ½ cups white plain flour 2 eggs, lightly beaten 11⁄3 cups soy or dairy milk Canola oil spray 1 ⁄3 cup non-alcoholic white wine
¼ cup brown sugar 2 oranges, segmented 1 ruby grapefruit, segmented 4 scoops So Good Bliss Creamy Vanilla Frozen Dessert
Method 1 Place flours in a bowl and whisk in eggs and soy or dairy milk. 2 Spray a non-stick frying pan with oil and heat until hot. Add ¼ cup of crepe mixture and swirl to make a thin crepe. Cool for 1–2 minutes then flip. Repeat with remaining mixture. 3 Place wine and sugar in a small saucepan and bring to the boil. Add fruit segments and cook for a further 2–3 minutes until reduced. 4 Fold crepes in half and then quarters and serve with a scoop of So Good Bliss Frozen Dessert and drizzle with fruit and sauce. Recipe provided by Sanitarium Health & Wellbeing Company.
Spring 2011
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Fusilli with cheese, nuts and eggplant 3 Vegetarian
3 Source of fibre
Chilled strawberry pasta salad
3 Vegetarian 3 Low GI 3 Source of antioxidants
Nutrition information per serve (4)
Nutrition information per serve (6) Energy 2353KJ (27% DI)
Protein 19g
Energy 1534KJ (18% DI)
Protein 9g
Fat
25g
Fibre 8g
Fat
28g
Fibre 3g
Saturated fat
6g
Carbohydrate 64g
Saturated fat
6g
Carbohydrate 20g
Sodium
192mg
Sodium
91mg
recipe are healthy Nutrition tip: Most of the fat in this . nuts fats found in olive oil and wal
Preparation time: 80 minutes
Ingredients 1 large eggplant, cut into 1cm cubes 80ml extra-virgin olive oil Olive oil spray 500g Barilla Fusilli 2 garlic cloves, chopped 1 onion, peeled and finely chopped 1 0 Roma tomatoes, peeled, deseeded and diced
2 cups basil leaves, shredded 1 50g reduced-fat ricotta, crumbled 5 0g walnuts, toasted and roughly chopped 7 5g pecorino Romano, grated Ground black pepper Fresh basil leaves, to serve
Method 1 Soak the eggplant in a large bowl of cold salted water for 20 minutes to remove any bitterness. Drain the eggplant on a paper towel. 2 Heat olive oil in a large frying pan over a medium–high heat. Add the eggplant and cook until golden and tender. Remove to a plate and cover to keep warm. 3 Cook the pasta in a large saucepan of boiling salted water for 13 minutes or until al dente. 4 Lightly spray frying pan with olive oil spray, then add the garlic and onion and cook for 4 minutes or until soft. 5 Add the tomatoes and basil and cook for 3–4 minutes or until heated through. 6 Drain the pasta and return to the saucepan. Add the tomato mixture, eggplant, ricotta, walnuts and pecorino, and season with pepper. Toss over a low heat until heated through. 7 Serve topped with extra basil leaves. Recipe provided by Barilla Australia. 52
Spring 2011
based dressing Nutrition tip: A spoonful of vinegare to a meal by can lower the blood glucose respons up to 30%!
Preparation time: 15 minutes plus standing Cooking time: 15 minutes for pasta
Ingredients Balsamic dressing 100ml good-quality olive oil 1 ⁄3 cup (85ml) aged balsamic vinegar 1 ⁄3 x 250g punnet Victorian strawberries, washed and hulled Cracked black pepper Salad ingredients 2 cups cooked penne
pasta, cooled ⁄3 x 250g punnet Victorian strawberries, washed, hulled and sliced 4 large buffalo mozzarella, torn (or large bocconcini) 2 cups baby spinach leaves, washed ½ cup basil leaves, washed and torn 2
Method 1 Whisk together the olive oil and balsamic vinegar. Puree the dressing strawberries and pass through a sieve, then whisk into the oil mixture. Taste and season with cracked pepper. 2 To prepare salad, toss pasta, strawberries, mozzarella and spinach in a large bowl with dressing. Allow to sit for 10 minutes, then serve on a large plate. Top with torn basil leaves. Recipe provided by Victorian Strawberries.
Roasted vegetable frittata Nutrition information per serve (4) Energy 1458KJ (17% DI)
Protein 26g
Fat
25g
Fibre 5g
Saturated fat
8g
Carbohydrate 4g
Sodium
306g
Preparation time: 15 minutes Cooking time: 30 minutes
Ingredients 2 Broccolini® baby broccoli bunches, blanched and halved 2 baby red capsicums 1 bunch white asparagus, blanched and sliced 1½ tbsp olive oil 1 tsp sugar 2 tbsp balsamic vinegar 1 tbsp tarragon, finely chopped 1 tbsp Italian parsley, finely chopped 8 large free-range hen eggs 7 5g Mersey Valley Mediterranean-style vintage club cheese, grated 4 The Original™ golden grape tomatoes (to garnish) 1 baby endive (to garnish) Pepper to taste
Method 1 Pre-heat oven to 180–200°C. 2 Grease a deep square baking pan and line with baking paper. 3 Roast the vegetables in a little of the olive oil until slightly golden and then add the sugar and balsamic vinegar to deglaze. Allow to cool before adding to the egg mixture. 4 In a large bowl, beat the eggs with a fork, being careful not to overmix. Add the remaining ingredients, including herbs, cheese and vegetables and season with pepper. Pour into a lined baking tray. 5 Bake for about 25 minutes or until just set. Allow to stand for 10 minutes before serving. 6 On a large white plate serve the frittata placed on top of the baby endive, then garnish with The Original™ golden grape tomatoes. Recipe provided by Perfection Fresh Australia.
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Mushroom, chicken and Asian green stir-fry
Redbelly blood orange roast pork
Gold star recipe Nutrition information per serve (4)
Nutrition information per serve (6)
Energy 1847KJ (21% DI)
Protein 34g
Energy 1112KJ (13% DI)
Protein 38g
Fat
8g
Fibre 8g
Fat
9g
Fibre <1g
Saturated fat
2g
Carbohydrate 58g
Saturated fat
2g
Carbohydrate 5g
Sodium
434mg
Sodium
203mg
rce of natural
a sou Nutrition tip: Blood oranges are healthy phytochemicals.
Preparation and cooking time 1 hour 30 minutes Preparation and cooking time 32 mins
Ingredients 4 00g skinless chicken breast fillet, trimmed 3 tsp fish sauce 1 tsp brown sugar 1 red chilli, finely chopped 1 lime, juiced Olive oil cooking spray 4 00g button mushrooms, trimmed
1 bunch broccolini, trimmed, roughly chopped 1 00g snow peas, trimmed, shredded 1 cup fresh Thai basil leaves 4 cups cooked Basmati rice, to serve
Method 1 Thinly slice the chicken across the grain. Combine the fish sauce, brown sugar, chilli and lime juice in a bowl. Add the chicken and toss well to coat. Cover and refrigerate for 20 minutes, if time permits. 2 Heat a wok over high heat until hot. Spray wok lightly with oil. Add one-third of the chicken and stir-fry for 2 minutes or until golden. Remove to a plate and repeat twice with oil and remaining chicken. 3 Heat the wok until hot. Spray the mushrooms with oil then add to the hot wok. Stir-fry for 2–3 minutes until light golden. Add the broccolini, stir-fry for 1 minute then add the snow peas and return the chicken. Stir-fry for 1 minute. 4 Remove from heat, add the basil, toss to combine and serve over rice. Recipe provided by Australian Mushroom Growers Association. 54
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Ingredients 1 kg boneless pork loin, fat trimmed, rolled 2 tbsp of olive oil Pepper to taste F resh juice and zest of 3 Redbelly blood oranges
1 onion Sprigs of rosemary ½ cup white wine ½ cup salt-reduced stock 1 clove of garlic
Method 1 Preheat oven to 230°C. Season pork with half the olive oil, pepper and place on rack of roasting pan. 2 Zest skins of Redbelly blood oranges with zester or vegetable peeler — avoid too much white pith. 3 Juice remaining blood oranges, retaining a few slices for garnish. 4 Slice onions into 1cm strips. Toss onion, blood orange zest and rosemary with remaining olive oil and place roasting pan under pork. 5 Cook pork for about 25 minutes until it begins to brown. Place 1 cup blood orange juice into a saucepan with white wine, stock and garlic, boil until liquid reduces by half. 6 Remove browned pork and coat with reduction. 7 Add remaining reduction to onion and zest mixture at base of pan. 8 Lower oven temperature to 175°C and cook 30–35 minutes. Remove pork from oven, place on chopping board and cover with foil. Let pork rest 15 minutes. 9 Place roasting pan with onion mix on top of stove and boil a few minutes until slightly thickened. Once pork has rested, place on platter, slice and cover with onion mix and garnish with blood orange. Recipe provided by Redbelly Blood Oranges.
Crab meat, cherry tomato and basil angel hair pasta 3 Low GI estimate
Nutrition information per serve (6) Energy 2154KJ (25% DI)
Protein 21g
Fat
21g
Fibre 4g
Saturated fat
3g
Carbohydrate 60g
Sodium
675mg
Preparation and cooking time 15 mins
Ingredients 500g San Remo Angel Hair pasta ½ cup extra-virgin olive oil 3 tbsp garlic, crushed 2 tbsp fresh red chilli, finely chopped 1 punnet cherry tomatoes, cut in half 500g fresh crab meat Salt-reduced stock Cracked black pepper 1 cup basil leaves
Method 1 Cook pasta as per packet directions. 2 Heat a large frying pan over medium heat, add the olive oil. 3 Add garlic, chilli and cherry tomatoes and sauté for 2–3 minutes, keeping heat down so garlic and chilli don’t burn. 4 When the tomatoes have slightly collapsed, add crab meat, stir and continue to cook for a further 1–2 minutes. 5 Add stock, turn down heat and simmer until stock is reduced by half. 6 Add pepper if required. 7 Strain pasta and add to pan, mixing through sauce. Tear basil leaves and add to pan. Serve immediately. Recipe provided by San Remo.
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Banana and pecan wholemeal muffins
3 Vegetarian
Raisin and walnut rice salad
3 Dairy free
Nutrition information per serve (8)
Nutrition information per serve (6)
Energy 1386KJ (16% DI) Protein 5g
Energy 1600KJ (18% DI)
Protein 6g
Fat
20g
Fibre 4g
Fat
12g
Fibre 4g
Saturated fat
2g
Carbohydrate 36g
Saturated fat
2g
Carbohydrate 49g
Sodium
127mg
recipe are Nutrition tip: Most of the fat in this healthy fats found in pecans.
Preparation and cooking time: 40 minutes
Ingredients 3 ripe bananas 5 tbsp honey 4 tbsp olive oil 1 tsp vanilla essence
1 cup self-raising wholemeal flour ¾ cup pecan meal ¼ cup pecan pieces
Method 1 Pre-heat oven to 210ºC (conventional oven), 190ºC (fan forced). Grease a 12-hole muffin pan. 2 Mash bananas in a large mixing bowl. Add the honey and oil to the bananas and mix. 3 Fold in the vanilla, flour and pecan meal and mix until just combined. 4 Spoon the mixture into the moulds and bake at 210ºC (conventional oven), 190ºC (fan forced) for 20 minutes, or until browned. 5 When cooked, remove the muffins from the mould and place on a wire rack to cool. Recipe provided by Pecan Fan. 56
Spring 2011
Carbohydrate
100mg
Preparation time: 15 minutes Cooking time: for rice according to packet directions
Ingredients 1 00g snow peas, topped, tailed, sliced diagonally 3 cups cooked brown rice 1 small red onion, finely chopped 1 small capsicum, finely chopped 1 red apple, finely chopped
1 cup chopped raisins ½ cup chopped walnuts Dressing 3 tbsp light olive oil 2 tbsp white vinegar 2 tsp curry powder 1 tsp brown sugar
Method 1 Blanch snow peas by pouring boiling water over them and standing for a few minutes. Drain them and chill with cold water. Drain again. 2 Combine cold rice with snow peas, onion, capsicum, apple, raisins and walnuts. 3 Combine dressing ingredients and toss through rice mixture. Recipe provided by Sanitarium Health & Wellbeing Company.
Aussie mandarin chicken rice paper rolls with ginger dipping sauce Nutrition information per serve (12) Energy 1248KJ (14% DI)
Protein 9g
Fat
10g
Fibre 1g
Saturated fat
2g
Carbohydrate 44g
Sodium
98mg
Preparation and cooking time: 20 minutes
Ingredients 5 chicken tenderloins ½ cup cornflour 1 egg, lightly beaten 7 5g gluten-free breadcrumbs 2 tbsp vegetable oil for frying 65g rice vermicelli noodles 3 75g packet rice paper sheets 1 chilli, cut diagonally and deseeded 1 ⁄3 cup loosely packed coriander leaves 3 Aussie mandarins, peeled, deseeded 1 avocado, peeled and cut into strips 4 spring onions, cut into 10cm lengths Aussie mandarin ginger dipping sauce 1 Aussie mandarin, peeled and deseeded ½ cup Aussie mandarin juice 2 tsp caster sugar 1 chilli, deseeded and finely chopped ¼ tsp fresh ginger, grated finely Sesame seeds
Method 1 Slice chicken tenderloins lengthwise into 3 strips about 10cm long. Coat with cornflour, dip in beaten egg and coat with gluten-free breadcrumbs. Heat a little oil in a shallow frying pan and lightly fry until cooked. 2 Place the vermicelli noodles in a heatproof bowl and cover with boiling water. Set aside for 5 minutes to soften then drain. 3 Soak 1 rice paper sheet in warm water for 10 seconds. Drain on paper towel and transfer to a clean work surface. Place chilli and coriander leaves in the centre of the rice paper roll and top with 2–3 Aussie mandarin segments. Top with a slice of avocado, spring onion and vermicelli noodles. Fold in ends and roll up firmly to enclose filling. 4 In a saucepan, place Aussie mandarin segments, juice, caster sugar and chilli. Bring to boil and simmer on a medium heat until sauce thickens. Strain sauce through a sieve and pour into a dipping sauce dish add ginger and chili and finish with a sprinkle of sesame seeds. 5 Serve with Aussie mandarin ginger dipping sauce. Recipe provided by Aussie Mandarins.
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Fresh cherry and sesame salad
Citrus grilled chicken with Italian herbs
Gold star recipe Nutrition information per serve (2)
Nutrition information per serve (4)
Energy 588KJ (7% DI)
Protein 4g
Energy 1420KJ (16% DI) Protein 27g
Fat
2g
Fibre 5g
Fat
15g Fibre <1g
Saturated fat
<1g
Carbohydrate 24g
Saturated fat
3g
Sodium
43mg
Sodium
Carbohydrate 1g
178mg
fibre and Nutrition tip: Cherries are high in antioxidants.
Preparation and cooking time 1 hour 15 minutes
Ingredients 1 cup of sugar snap peas 2 cups of fresh cherries 1 medium cucumber halved, seeded and sliced 1 cup red radishes (cut into wedges)
Dressing 3 tbsp white wine vinegar 2 tbsp balsamic vinegar ½ tsp sesame oil 1 ⁄8 tsp ground pepper ½ tsp sesame seeds, toasted ½ tsp fresh ginger root, grated
Preparation and cooking time 35 minutes
Ingredients 1 tsp cumin seeds ½ tsp coriander seeds 1 tsp Gourmet Garden Garlic 1 tsp paprika 2 tsp Gourmet Garden Italian Herbs
1 tbsp lemon zest 2 tsp orange zest 500g chicken breast, diced 2 tbsp olive oil Pepper to taste
Method
1 Blanch the peas in boiling water for at least a minute. Then plunge them into icy-cold water and drain. 2 Mix the cherries with the cucumber, peas and radishes. 3 To make the dressing, combine the remaining ingredients and blend it well. 4 Transfer the salad mix to a serving bowl and pour the dressing over the salad. Toss the salad well so that it coats evenly. Refrigerate at least an hour before serving.
1 Roast the cumin and coriander seeds over a low flame and ground in a mortar and pestle, adding in Gourmet Garden Garlic and the pepper to form a paste. Add in the paprika, Gourmet Garden Italian Herbs and the zests. 2 Place the diced chicken breast into a bowl and pour over the olive oil. Season well with pepper and mix in the paste. Allow to marinate for at least 20 minutes. 3 Place small piece of chicken onto skewers, allowing 2–3 pieces per skewer. Grill over a hot plate or BBQ until golden for 3 minutes each side. 4 Brush with remaining marinade and serve with a squeeze of lemon.
Recipe provided by Cherries Direct.
Recipe provided by Gourmet Garden Australia.
Method
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Potato and bean salad 3 Vegetarian
Great as a dairy-free side
Nutrition information per serve (6) Energy 448KJ (5% DI)
Protein 3g
Fat
3g
Fibre 4g
Saturated fat
<1g
Carbohydrate 15.38g
Sodium
455mg
Preparation time: 15 minutes Cooking time: 1–2 minutes
Ingredients ½ x 500g packet frozen Birds Eye Baby Beans 100g rocket leaves 6–8 cherry tomatoes, halved 7 50g can Edgell Tiny Taters, drained and potatoes halved 10 black olives ¼ cup prepared balsamic dressing
Method 1 Cook frozen Birds Eye Baby Beans following packet directions, rinse in cold water and allow to cool. In a large bowl, combine rocket leaves, cherry tomatoes, halved drained Edgell Tiny Taters, olives and cooked beans. 2 Drizzle the salad with balsamic dressing and serve. Optional: a 425g can drained John West Tuna can be added in Step 1 if desired. Recipe provided by Simply Great Meals.
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Rhubarb and berry creamed rice
3 Source of calcium 3 Source of fibre
Gold star recipe
Layered fruits with lemon pistachio syrup
3 Source of calcium
Nutrition information per serve (6)
Nutrition information per serve (6)
Energy 1097KJ (13% DI)
Protein 12g
Energy 1276KJ (15% DI)
Protein 8g
Fat
2g
Fibre 4g
Fat
5g
Fibre 6g
Saturated fat
<1g
Carbohydrate 50g
Saturated fat
2g
Carbohydrate 53g
Sodium
115mg
Sodium
47g
healthy dessert Nutrition tip: Fresh fruit makes a ants and fibre. providing essential vitamins, antioxid ose a
cho Nutrition tip: People with diabetes small serve of this dish.
Preparation and cooking time 1 hour 15 minutes
Ingredients 6 cups Sanitarium So Good Lite soy milk ¾ cup short-grain rice ¼ cup brown sugar ½ tsp ground ginger
3 cups chopped fresh rhubarb 1 tbsp honey 1 cup frozen blueberries
Method 1 Place So Good and rice in a large heavy-based saucepan. 2 Bring to the boil, then reduce the heat and simmer. Stir occasionally for 45 minutes or until the mixture thickens. Add sugar and ginger. 3 Place rhubarb and honey in a microwave safe dish and cook for 5 minutes on HIGH, until tender. 4 To serve, place some of the creamed rice in a glass, then add a layer of rhubarb, followed by a layer if blueberries. Repeat layers. Recipe provided by Sanitarium Health & Wellbeing Company. 60
Spring 2011
Preparation time: and cooking time: 20 minutes
Ingredients 8 00g watermelon, peeled and sliced 2 mangoes, sliced 2 pears, sliced 3 kiwifruit, peeled and sliced 2 50g strawberries, hulled and sliced 1 50g fresh or frozen blueberries 1 vanilla bean, split and
scraped, or 1 tsp vanilla essence ½ cup caster sugar 2 tsp lemon zest 1 tsp rosewater essence 5 0g pistachio kernels, roughly chopped 3 00g Nestlé Ski D’Lite Vanilla Creme Yoghurt, to serve
Method 1 Layer fruits in a large serving bowl. 2 Place vanilla bean/essence, sugar, lemon zest, rosewater essence and 1½ cups water in a saucepan and bring to the boil. Reduce heat and simmer for 15 minutes or until slightly thickened. Allow to cool, strain. 3 Pour syrup over fruits and sprinkle with pistachios. Serve with yoghurt, if desired. Recipe provided by Nestlé Australia.
Strawberry and oat loaf Nutrition information per serve (12 not including syrup) Energy 1169KJ (13% DI)
Protein 6g
Fat
15g
Fibre 2g
Saturated fat
2g
Carbohydrate 29g
Sodium
130mg
Preparation time: 20 minutes Cooking time: 50 minutes
Ingredients 1 00g unsalted butter polyunsaturated margarine ž cup brown sugar 1 x 250g punnet Victorian strawberries, washed and hulled (fresh or frozen and thawed)
½ cup rolled oats 2 eggs 2 cups plain flour 1 tsp baking powder 2 tbsp extra butter 1 cup walnuts M aple syrup and extra strawberries to serve llent source of
exce Nutrition tip: Strawberries are an fibre and antioxidants.
Method 1 Preheat oven to 180oC. Cream the margarine and sugar and add mashed strawberries and oats. Add eggs one at a time and mix well. 2 Sift the flour and baking powder into a large bowl, then gently fold through strawberry mixture. Pour into a greased (21cm x 6.5cm x 9cm) loaf pan then place in the preheated oven. 3 Bake for 50 minutes or until a skewer inserted comes away clean. Allow to cool in the loaf pan for 10 minutes, then turn out. Slice and serve warm or cold. Recipe provided by Victorian Strawberries.
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About
Understanding the recipe nutritional information This recipe provides 12% of average adult’s daily energy (kilojoule) requirements
This recipe meets HHW star criteria for fat, saturated fat and carbohydrate
Nutrition information per serve (4)
recipes This new and simplified recipe guide is all you need for making healthy cooking easy. Its criteria are based on an 8700KJ/day diet using Australian Nutrient Reference Values that outline the amount of fat, saturated fat, fibre and sodium (salt) required to help prevent chronic disease. Protein counts are included but there is no upper limit set.
Our new criteria includes: A star rating for each nutrient that meets our criteria. Should all nutrients listed receive a star, then the recipe is published as a “Gold star recipe”.
Energy 1033KJ (12%)
Protein 50g
Fat
7g
Fibre 3g
Saturated fat
1g
Carbohydrate 45g
Sodium
700g
This recipe does not meet the HHW star criteria for sodium – look for a nutrition tip to lower the sodium content of this recipe
This recipe does not meet the HHW star criteria for fibre – look for a nutrition tip to boost fibre
5 steps to healthy cooking 1. Focus on fat Consider the types and total amount of fat in a recipe — saturated fats found in ingredients such as full-fat dairy foods, coconut cream, cooking margarine and fatty meats should be limited. In many cases, lower-fat alternatives can be used – try low-fat dairy foods, lean meats, skinless chicken, poly or monounsaturated margarine or oil instead.
Nutrient
Recipe
Star rating
Sodium
Main meal
≤450mg
S nack, dessert or side dish Baked goods*
≤150mg
Main meal
≤18g OR ≤25g if saturated fat ≤6g
S nack, dessert or side dish
≤7g OR ≤10g if saturated fat ≤2g
Main meal
≤6g
S nack, dessert or side dish
≤2g
Main meal
≥5g
S nack, dessert or side dish
≥2g
3. Fill up with fibre
Main meal
≤60g
S nack, dessert or side dish
≤30g
Look for recipes with plenty of fruit, vegetables, grains or legumes. You can also substitute white rice, bread or pasta for wholegrain varieties in your favourite recipes. Serving dishes with a side salad or vegetables is another way to boost fibre.
Fat
Saturated fat
Fibre
Carbohydrate
≤250mg
* A higher sodium level has been applied to baked goods, such as cakes and muffins, due to the use of self-raising flour
Nutrient cut-offs have been developed so that recipes
that exceed the upper limits for fat, saturated fat, carbohydrate or sodium will not be published.
Healthy ingredients are used for recipes and the healthiest available choices used in preference to ingredients high in salt or saturated fat. Special tips are included to help you identify recipes high
in particular nutrients, those with a low-GI estimate and suitability of recipes for special diets. 62
Spring 2011
To reduce the amount of fat, avoid deep frying and use cooking methods such as steaming, microwaving, stir-frying or grilling [see HHW 50, page 36]. Non-stick cookware or spray oil can also reduce the amount of oil used.
2. Skip salt Make use of the great variety herbs and spices available, or try a splash of lemon or lime juice, instead of salt. Look for reduced or no-added-salt ingredients, especially sauces, canned and processed ingredients. Remember that fresh is best: the less processed ingredients, the lower the salt content.
4. Count carbs For people with diabetes, counting carbohydrates in a recipe can help manage blood glucose levels. The glycemic index (GI) is another important consideration and looking for low-GI recipes can help manage diabetes and the risk of chronic diseases.
5. Keep KJ in check The kilojoule or calorie content of a recipe is important for weight management, so looking for those with the lower KJ value per serve can help. ❤
Health
on the
Shelf
Our choice for the best health buys
Steaming good news Steam is recognised by nutritionists as the healthiest cooking medium, where food retains more taste, texture and nutritional content compared to any other method. But clouds of vapour, odd scalding accidents and pots of boiling water dry put off many people from using steam. Sharp has therefore developed the Steamwave AX1100, a three-inone steam oven, microwave and grill. The Steamwave is easy to operate and clean, and seals in flavours like no conventional steamer. The 900W microwave is convenient and quick with pre-programmed settings, while the 1100W grill can crisp dishes to taste. RRP is $759; see www.sharp.net.au/articles/steam-ovens/ steamwave.
The Original Australian Flaxseed Oil Since 1994, Stoney Creek has produced the best-tasting Organic Golden Flaxseed Oil in Australia. Coldpressed in small batches from 100% Australian-grown golden flaxseeds, it contains 60% Omega 3 (as ALA) and has a fresh, nutty taste …boost your Omega 3 intake by drizzling over salads, potatoes, rice and pasta dishes. Free from genetically-modified material, Stoney Creek Organic Golden Flaxseed Oil is available at your local organic or health store, independent supermarket or selected pharmacy (RRP $31.60 for a 500ml can) – or visit www. stoneycreekoil.com.au
A sip of spring Next time you sit down with a cuppa, enjoy your tea or coffee in a Botanic Chelsea Garden fine bone china mug from Maxwell & Williams Botanic Chelsea Garden’s range, inspired by the Australian garden display at the 2011 Chelsea Flower Show in London. There are six unique designs to choose from and royalties from all mugs sold will be donated towards the conservation of the Royal Botanic Gardens in Melbourne. RRP $9.95, available at www.maxwellandwilliams.com.au
Get out there with GPS Discover your spirit of adventure with the new Magellan eXplorist 310. The highquality device has vital core navigational tools so you can explore without fear. You can create waypoints, record tracks and a backtrack feature helps you retrace your journey. With intuitive and simple menus, the unit has a dashboard screen that shows a mini-compass for quick reference. The eXplorist 310 comes preloaded with world maps, including land use and a complete Australian road network. There’s also a 2.2” transflective screen so it’s readable in direct sunlight, hardy exteriors waterproofed to IPX-7 standards – safe in one metre of water for up to 30 minutes. The eXplorist 310 also features superior geocaching abilities, making the new trend of treasure-hunting only a click away.
Let’s twist again for instant BGL Meet the ‘World’s Smallest Meter’: the TRUEresult twist for accurate, convenient testing for people on the go. The twist meter is easy to use and conveniently twists onto the top of the vial of TRUEresult test strips. Test anywhere, anytime in as fast as four seconds! The TRUEresult twist meter has no coding required, which eliminates a step that can lead to inaccurate results. A tiny 0.5 microlitre sample size means less blood and less painful testing. The display is easy to read and the meter stores up to 99 tests in the memory. There is a convenient strip release button that eliminates the handling of strips after testing. The TRUEresult twist meter is available from Diabetes Australia and selected pharmacies. Please call 1800 451 737 to find your closest outlet. Follow us on facebook: http://www.facebook.com/NiproAustralia
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