food + nutrition | fun + loveliness
hello and welcome! It’s been a long time coming, but I’m chuffed to say my first quarterly wrap-up is finally here! I’ll be sending out this wrap-
winter
2013
this ISSUE STARTING SOLIDS: WHAT IS THE BEST AGE? 2
up to share with you some of the things I’m working on in the world of food and nutrition. There’ll be recipes and other foodie titbits to take into your kitchen, as well as plenty of nutrition-related snippets. I’ll also be sharing some fun kiddo stuff, like awesome baby products, beautiful bits and bobs for bedrooms, and fabulous children’s toys. Through my work, I’m lucky enough to be among the first to hear about some of the great new things happening in the world of children’s products, so it seemed like the perfect opportunity to share some of my favourites with you here. Last but not least, each issue will also include nutrition and health info and some general gorgeousness for all of you grown-ups. I really hope you enjoy the read. I always love to hear your comments and feedback so visit my website - www.louisefultonkeats.com - and send me a note any time. As always, thanks for your support. It means the world.
enjoy! introducing AMELIA BURTON I’m delighted that one of Australia’s most talented health & fitness experts, Amelia Burton, will have a regular feature in the newsletter. Amelia is the health & fitness coach on Channel 9 Mornings, she has a great website (www.ameliaburton.com.au) and she’s also my best friend in all the world. She’s an absolute ray of sunshine and I’ve no doubt you’ll find her as inspirational as I do.
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IS MY BABY GETTING ENOUGH IRON? 3 WHY BREAKFAST REALLY DOES MATTER 6 IS MY CHILD GETTING ENOUGH CALCIUM? 10 PRESERVING NUTRIENTS IN YOUR COOKING 14 TOP TIPS FOR INCIDENTAL EXERCISING 16 SWEET ENDING 18
TODDLER TO TEN FOOD + NUTRITION
LOUISE FULTON KEATS
BABy food + nutrition
STARTING SOLIDS: WhAT IS ThE BEST AgE? The best age to start solids is a contentious subject and official advice has changed over the decades. However, we know more about baby health than ever before and, based on the current science, “around six months” is now widely recommended as the ideal age (the Australian Government, UK Department of Health, American Academy of Pediatrics and New Zealand Health Ministry all recommend this age). What does “around six months” mean exactly? National guidelines do not usually provide a precise definition for this term. A draft version of the Australian Infant Feeding Guidelines stated that it means between 22 and 26 weeks. This was removed in the final version of the guidelines, released in February 2013, to avoid confusion, however, in practice, many parents do start solids sometime between 22 and 26 weeks. There are good reasons to follow the recommendation to wait until around six months before introducing solid foods. Starting too early can cause problems because:
+ Breastmilk is the ultimate baby food, providing the best possible nutrition for a baby. If solids are introduced too early, a baby may miss out on that precious breastmilk and his mum’s milk supply may drop.
+ Babies have immature digestive systems that simply can’t cope with solid foods in the early months. Older babies produce pancreatic enzymes that help them to digest food. However, these are inadequate until around six months.
+ Young babies have a strong tongueextrusion reflex that prompts them to push out hard objects put into their mouths, such as a spoon. In young infants, this can make feeding difficult, creating a stressful environment for all.
+ Exposure to potentially unsafe microorganisms in foods can place a baby at an increased risk of diarrhoea. + Babies are born with immature kidneys, which develop during their first year. Solid foods, particularly those that have a high protein content or added salt, put added pressure on a baby’s kidneys (which is particularly problematic when a baby is ill or unable to drink enough fluids). + Younger babies take longer to adjust to eating solid food. A Swedish study found that babies aged under four months took an average of 42 days to eat more than two teaspoons of solid food daily, while babies six months and older took an average of just 12 days – over three times faster than their younger peers. Introducing solid foods much later than six months is also not a good idea. Here’s why:
+ At around six months, it becomes increasingly difficult to meet a baby’s nutrient requirements from milk alone. In particular, having a milk-only diet beyond six months puts a baby at risk of iron and zinc deficiency. + There is some evidence that delaying the introduction of solids may increase
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banana and avocado puree This is a wonderfully nutritious, no-cook meal that can be prepared in a moment. Avocadoes and bananas aren’t great for freezing because they go brown, so just make enough to use for one meal. You can adjust the quantities according to your baby’s appetite.
2 cm slice banana 1–2 tablespoons avocado Using a fork, mash the banana and avocado together to a smooth paste (or you can use a small blender). If you like, you can add a little of your baby’s milk for a thinner consistency.
the risk of food allergy. Further scientific research is currently being done to determine whether or not this is true.
+ The optimal development of motor skills, like chewing, can be affected if solid foods are delayed for too long.
Babies and toddlers need an enormous amount of iron to support their growth and development. The Australian and New Zealand recommended dietary intake (RDI) for babies aged 7-12 months is 11 mg/day and for toddlers aged from 1-3 years it is 9 mg/day. Compare this with the adult male RDI of 8 mg/day and – given the size difference between a grown man and a baby – you start to get a sense of how much it is. Babies are usually born with ample iron stores, however, these start to deplete at around six months. From this time, you need to introduce plenty of ironrich foods such as meat, eggs and liver to maintain appropriate iron levels.
Reaching the RDI targets for babies and toddlers isn’t an easy task. For example, 50g of cooked steak contains about 1.5mg of iron, while an egg contains about 2mg. Liver is a stand-out food, with 50g of cooked chicken liver containing about 5.5mg of iron. What happens if your child doesn’t get enough iron? For a start, iron deficiency can weaken his immune system and his resistance to infection. It can also interfere with his growth and energy levels. In recent years, we’ve also learnt a lot more about the
impact of inadequate iron on a child’s intellectual performance. Importantly, iron is used to make the brain chemicals that regulate your child’s ability to pay attention. Being iron deficient will lower his motivation to persevere with mentally demanding tasks and impair his overall cognitive development and motor function. His learning and memory will be affected, so he won’t be reaching his full potential when it comes to learning new words and numbers, and a whole range of other mental hurdles.
BABy food + nutrition
IRON: IS My BABy gETTINg ENOUgh?
To read a more detailed, complete version of this article, go to Louise’s page on the Woolworths Baby and Toddler Club: woolworthsbabyandtoddlerclub.com.au
Getting enough iron – practical tips + Start your baby on iron-rich foods, such as red meat, chicken and legumes, from the time she starts solids at around 6 months.
+ Choose chicken thigh and leg instead of chicken breast - the dark meat contains about twice as much iron as the white meat.
+ Liver is an excellent source of iron - incorporating a little cooked liver into your purees will provide a major iron boost.
+ Many legumes are a good source of iron and you can increase your baby’s absorption by giving her a Vitamin C-rich food, like tomatoes, in the same meal.
+ Although many babies and toddlers don’t get enough iron, don’t forget that it is possible to overload your baby on iron. That’s why you should speak with a medical professional before starting your child on supplements. Chicken Liver Pate - recipe available from Thermomix Cooking For Your Baby & Toddler, $34.95, on sale at www.thermomix.com.au
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BABy fun + loveliness
BAByBJORN BABy CARRIER MIRACLE website winners In April and May, we gave two readers who signed up to my website each one of the awesome, newly-designed BabyBjorn ‘miracle’ baby carriers. This is the most comfortable BabyBjorn baby carrier ever - and for those of you who’ve owned any of the BabyBjorn carriers, you know that’s saying something! A huge congrats to our winners, Aleesha and Marissa.
JONAThAN ADLER elephant love Renowned designer Jonathan Adler has branched out into kids decor and his new Junior range is absolutely gorgeous His collection is US based, but thankfully Aussie parents can now buy some of it online at www.outliving.com.au. To view the entire collection, go to: www.jonathanadler.com
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BABy fun + loveliness
ThERMOJARS baby food containers Whether you’re a Thermomix owner or not, these glass jars from Thermomix Australia are a wonderful way of transporting baby food. They come with BPA-free baby spoons and a convenient insulated bag, perfect for keeping purees cool or warm. $40 for a set of 6 ThermoJars and matching spoons. Available from www.thermomix.com.au. For Thermomix devotees, don’t forget you can keep up with all their latest news on facebook at www.facebook.com/thermomixinaustralia.
fawn & milk ORgANIC CLOThINg
August website giveaway!
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Made from 100% organic cotton, these gorgeous jumpers from Fawn & Milk are designed to be worn all year round. Bon Bon Petite Pink Hoodie, $67. Hooded Jacket Chimney Sweeper Charcoal, $74.95. Sizes 3-18 months. Their online store also features beautiful wooden toys too. www.fawnandmilk.com.au
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TODDLER TO TEN food + nutrition
Why BREAKFAST REALLy DOES MATTER It’s something we’ve heard many times before, but breakfast really is the most important meal of the day. Numerous studies have shown that children who eat breakfast have better concentration and attention spans and perform better at school. On the other hand, those who miss their morning meal are more likely to be irritable, tired, restless and easily distracted. In a recent UK study of 1386 school children, it was found that those who hadn’t eaten breakfast performed 7 to 10% worse on a range of various attention and memory tests. Research suggests that children who don’t eat breakfast are also more likely to be overweight. One reason for this
is that skipping breakfast makes a child more likely to make poor food choices both for the rest of the day and over the long term, favouring high-fat and highsugar options instead. Another reason to take breakfast seriously is that, if you can manage a balanced, healthy meal in the morning, when your baby or toddler is not tired and cranky, it’s less of a concern if lunch or dinner goes badly, which is bound to happen from time to time (or possibly every day during the terrible twos!). At least you’ve managed to include one reasonable meal in his day. However, not all breakfasts are the same. There’s no question that choosing a
nutritious breakfast with a low glycaemic index – like porridge and yoghurt – is best for your child, as the slow release of energy will help keep his bloodsugar levels even and will give his brain a steady flow of fuel, making it easier for him to learn new things. If your child is hooked on a favourite commercial breakfast cereal, you can significantly increase its nutrient profile by adding some fresh fruit, yoghurt and a spoonful of wheatgerm, puffed quinoa, sesame seeds, chia seeds or LSA (ground up linseeds, sunflower seeds and almonds). These kind of ‘nutritional boosters’ can take your child’s regular cereal from being a mediocre breakfast option, to one that’s really quite awesome nutritionally.
wholemeal crepes with blueberry sauce Crepes make a great baby and toddler finger food and they don’t have to be a guilty pleasure. With wholemeal flour, three eggs and no sugar, you can feel quite virtuous about cooking these for your child. 185 g (1¼ cups) wholemeal plain flour 3 eggs 375 ml (1½ cups) milk 10 g butter, melted, plus extra for cooking blueberry sauce and fresh blueberries, to serve (optional) Sift the flour into a bowl (adding back in any bran that doesn’t make it through the sieve). Make a well in the centre and add the eggs and milk. Start whisking the wet ingredients, gradually drawing in the flour until combined. Stir in the melted butter. If you have time, let the mixture stand for 1–2 hours or overnight. A Thermomix version of this recipe appears in Thermomix Cooking For Your Baby & Toddler, $34.95, on sale at www.thermomix.com.au
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Melt a little butter in a small or medium non-stick frying pan over medium heat. When the butter is bubbling, pour in enough batter to cover the base of the pan, and swirl to spread evenly. Cook the crepes for about 1 minute on each side, or until golden. Serve with blueberry sauce and fresh blueberries. NOTE: blueberry sauce recipe available from louisefultonkeats.com
TODDLER TO TEN food + nutrition
baking fun! My little boy’s all-time favourite thing to do in the kitchen is to make ANZAC biscuits. They’re a super easy biscuit to make with kids and the dough is very forgiving when it comes to being smooshed by little hands. For the recipe and a how-to video, go to w w w.woolwor thsbabyandtoddlerclub.com.au or to my website.
photo: Louise Fulton Keats
in the garden Looking for ways to encourage your child to eat his greens? One method that has proved successful time and time again is building a little vegetable patch or herb garden at home and encouraging your child to get involved in the gardening with you. If you want some tips on how to do it, see the July issue of Practical Parenting, available from my website. My column covered the benefits of gardening with your child and includes four garden-inspired recipes, including this pesto. You might also like to be in the running to win one of four Twigz Gardening Tools box sets, which is my current website giveaway (see page 8).
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TODDLER TO TEN fun + loveliness
playdough Playing with playdough is one of those quintessential childhood experiences. Seeing my son rolling it out and making shapes takes me straight back to my mum’s kitchen where my sister and I used to sit up at her bench doing the very same thing. If you have a thermomix and you’d like to make your own, you can find the recipe in my new book Thermomix Cooking For Your Baby & Toddler, $34.95, available from www.thermomix.com.au
BEST EVER SOFTIE I fell in love when I first saw this picture of a 4 yearold boy’s drawing brought to life in a gorgeous doll. What a stunning way of preserving your child’s artistic creations. Unfortunately, the clever creator of this piece - Child’s Own Studio - is so inundated with requests, she’s booked out until 2014. However, she recommends a whole host of other ‘softiemakers’ on her website: www.childsown.com.
July website winners!
TWIgZ gardening tools
To help encourage children to join in the gardening, my July website giveaway was four Twigz ‘My First Gardening Tools’ box sets, comprising three hand tools, cotton gloves and a steel bucket. To learn more about these and other gorgeous Twigz products, go to www.twigz.com.au.
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TODDLER TO TEN fun + loveliness
ROKII 3-IN-1 During June, we had a truly superb website giveaway for one lucky person – the rokii 3-in-1 valued at $598. It starts as a snug, egg-shaped rocker for newborns, then converts into a chair for a baby or toddler up to 4 years old. When your child is ready for her very first pony, you can pop on the horsey top and you’ve got the most beautifully-designed rocking horse imaginable. You can find out more at www.bowerandbeyond.com A huge congratulations to our winner, Zoe. I hope your little one enjoys!
June website winner!
party TIME If you’ve got a little person’s party coming up, you might have picked up the June issue of Practical Parenting magazine. My column covered how to plan the perfect party - for children and parents alike. It also included four fail-proof party recipes, including this polka dot chocolate cake, Don’t worry if you missed it. You can find it on my website: www.louisefultonkeats.com.
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TEN TO TEEN food + nutrition
CALCIUM: BUILDINg BONES TO LAST A LIFETIME Osteoporosis - a condition involving weak and brittle bones prone to fracture - affects about one-third of Australian women aged 75 and over. If you want to protect your children from becoming one such statistic, it’s critical that they get enough calcium during their childhood and teenage years. However, unfortunately, calcium is one nutrient that many Australian children don’t get enough of, particularly girls. According to a large national survey, only 45% of girls aged 9-11 years and only 11% of girls aged 12-13 years meet the estimated requirements for calcium. The Australian and New Zealand recommended dietary intake (RDI) for children aged 9-11 years is 1,000 mg/day - the same as an adult - which equates to a little over 3 cups of milk (see table below). For teenagers, this increases to 1,300 mg/day, which is a little over 4 cups of milk. If your child is not keen on milk or other dairy, other calcium sources include tofu, almonds, sesame seeds, dried figs, tinned salmon (with the bones), basil, parsley and chicken stock made from boiled bones (calcium leaches from the bones into the stock). Although it’s important to get enough calcium through all life stages, it’s particularly vital prior to 20 years of age. Why? By our early twenties, we reach what’s called our “peak bone mass”, which is our maximum bone density. After that, the density and strength of our bones slowly starts to decline. So, the denser your bones are at 20, the better placed you’ll be when you hit the higher-osteoporosis risk age of 50 and beyond. Inadequate calcium is not the only culprit to watch out for when it comes to osteoporosis risk. Other factors include sedentary lifestyle (in fact, there is evidence that physical activity may be the single most important factor supporting bone growth), insufficient vitamin D intake, high salt intake, smoking and excessive alcohol.
CALCIUM SNAPShOT RECOMMENDED DAILY INTAKES 1-3 years
500 mg/day
4-8 years
700 mg/day
9-11 years
1,000 mg/day
12-18 years
1,300 mg/day
19-50 years
1,000 mg/day
SOURCES (approximate amount of calcium) 1 cup (250ml) milk = 300 mg 50 g cheddar cheese = 380 mg 150 ml plain yoghurt = 300 mg 100 g firm tofu = 320 mg 50 g almonds = 125 mg 25 g tahini (sesame seed paste) = 80 mg
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TEN TO TEEN food + nutrition
prosciutto & mushroom pizza If you’re trying to encourage your children to take an interest in the kitchen, pizza is one of the best places to start. I’m yet to meet anyone of any age who doesn’t love making and eating this one. You might like to add some thinly sliced zucchini, capsicum, artichoke, rocket or any other vegetables you have on hand. 300 g (2 cups) plain flour 1 teaspoon salt 1 teaspoon sugar 7 g sachet dried yeast 3 tablespoons olive oil 125 ml (½ cup) tomato passata 1–2 garlic cloves, finely chopped 8 button mushrooms, thinly sliced extra-virgin olive oil, to drizzle 100 g prosciutto or ham, torn 8 bocconcini, torn into small pieces small handful of basil leaves
Sift the flour and salt into a large bowl and stir in the sugar and yeast. Make a well in the centre and add the oil and 200 ml lukewarm water. Mix to a dough, then turn out onto a well-floured surface and knead for 4–5 minutes or until smooth. Put the dough in a greased bowl, cover with a tea towel and allow to rise in a warm place for about 1 hour or until doubled in size. Preheat the oven to 220°C. Lightly flour two or three baking trays. Turn the dough out onto a floured surface and divide into six equal balls. Roll each ball into an oval shape to make thin pizza bases. Carefully transfer to the prepared trays. Combine the tomato passata and garlic and spread over the bases, leaving a 1 cm border around the edge. Scatter the mushrooms over the pizzas, drizzle with a little olive oil and bake for 7–10 minutes. Remove from the oven, top with the prosciutto and bocconcini, and bake for a further 5–10 minutes or until the bases are crisp and the cheese has melted. Sprinkle with the basil leaves and serve. TIP: passata is pureed tomatoes and can be purchased from most supermarkets and delicatessans.
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TEN TO TEEN fun + loveliness
hello naomi COOKINg CLASSES Hello Naomi is a cake, cookie and cupcake decorating super star! If your children want to learn decorating from the best, enrol them in one of her children’s classes, usually run during the school holidays. Visit her blog on her website for more details and to see her stunning sweet creations. www.hellonaomi.com.au
inaluxe PRINTS I adore these prints from clever Australian design team, inaluxe. They’re sophisticated enough to go in a teenager’s bedroom but whimsical enough to also look beautiful in a nursery. $35 each, www.inaluxe.com
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Australian brand, Castle, are producing some of the coolest bedding and decor items around. Bright splashes of colour and spots galore, they’re perfect for adding some cheer to a dreary Winter’s day. The range includes artwork, sheets, pillow cases, quilt covers, throws and cushions. Purchases over $350.00 are delivered free of charge worldwide. Order directly from their online store at: www.castleandthings.com.au
TEN TO TEEN fun + loveliness
CASTLE bedlinen + homewares
MoTEX label maker Remember these? If you want your child to have a taste of your own childhood, pick up one of these gorgeous retro MoTEX embossing labelmakers. Use them to label cards and presents, and to keep drawers and shelves organised. $19.95, includes one complimentary pink tape. From www.downtothewoods.com.au
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FOR ThE gROWN-UPS food + nutrition
PRESERVINg ThE NUTRIENTS IN yOUR COOKINg You may have heard that steaming is better than boiling if you want to preserve the nutrients in your food. But is that true and, if so, why? Well, it is true, but it only tells part of the story. To understand the full picture, you need to know that different nutrients are sensitive to different things. Some are particularly sensitive to heat, others to oxygen, and so on. This table explains: So, for example, while microwave cooking with little or no water is definitely better than boiling for preserving vitamin C, it’s not so good for preserving the vitamin B12 found in animal products. Also, although the water soluble vitamins do leach out into cooking liquid, that’s less worrying when you plan to drink that cooking liquid, as you do when you have a soup or casserole. Of course, the heat will destroy some of them, but at least you won’t throw any survivors down the sink. As for the minerals, they’re typically more resistant to cooking than the vitamins. For instance, according to nutrient retention data published by the US Department of Agriculture, while a baked potato retains 100% of its iron and calcium, it loses 20% of its vitamin C and 10% of its folate. However, minerals also leach out into cooking liquid, which is another reason it’s best to cook in liquid only if you intend to hang onto it. In fact, one reason many Asian cultures have surprisingly good calcium levels despite the fact they don’t tend to eat much dairy food is because they often make stocks from slow-cooked, cracked bones. The calcium from those bones leaches out into the stock, which is then eaten.
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Easily destroyed by heat
Vitamin B1 (thiamin), Vitamin C, folate, Vitamin B6, Vitamin E, Omega-3 fats
Easily destroyed by oxygen (losses occur when foods are cut up, processed and stored)
Vitamin C, folate, Vitamin E, Omega-3 fats
Easily destroyed by light
Vitamin B2 (riboflavin), Omega-3 fats
Easily destroyed by microwave cooking
Vitamin B12
Easily lost in cooking liquid
Water soluble vitamins: B group vitamins (including folate) and Vitamin C
how to maximise the nutrients in your food + When cooking vegetables, go for steaming, microwaving (using as little water as possible) or stir-frying, instead of boiling.
+ Try to avoid cooking for long periods at high heats. + Cut up fruit just before eating. And if you’ve squeezed a fresh juice, drink it straight away.
+ Don’t overcook fruit and vegetables – cook until just crisp tender. + Store most fruit and vegetables in the fridge, rather than on the benchtop (tomatoes are one exception – the cold interferes with their lovely flavour).
+ Seeds and nuts should also be kept in the fridge to stop them from turning rancid.
+ When cooking with linseeds and other seeds high in Omega-3 fats, minimise their exposure to heat – for example, sprinkle over porridge just before eating, don’t add at the beginning of cooking.
+ Buy produce as fresh as possible and eat soon after buying. Local, in-season produce will likely be fresher than food that has travelled long distances.
+ Go for home-cooked over manufactured. Although some manufacturers are now using advanced technology that allows for substantial preservation of nutrients, most won’t do as good a job as you on this front.
If you’ve heard of a Thermomix but you’re wondering what the heck it is, you might like to watch this clip of me with Larry and Kylie on the Morning Show making carrot cupcakes, for a little introduction to what it can do. I also explain it a bit more on my website at www.louisefultonkeats.com/favourites Better still, head over to thermomix.com.au where you’ll find all the info you could possibly want (and my book!)
FOR ThE gROWN-UPS food + nutrition
thermomix
WHAT ARE PHYTOCHEMICALS? Phytochemicals are compounds found in plant-derived foods (like fruit, vegetables, grains and spices) that give food its taste, colour and aroma. An example is lycopene, which makes tomatoes red, and the flavonoids found in blueberries. As it turns out, these clever little compounds have some pretty extraordinary disease-fighting power and scientists believe they perform a huge variety of roles including acting as antioxidants, reducing clot formation, reducing inflammation, improving memory and, most significantly, protecting against cancer and heart disease. There are many different types of phytochemicals – broccoli alone is thought to have about 10,000 – and each performs a different role. For example the saponins that are plentiful in alfalfa sprouts appear to prevent cancer cells from multiplying, while the lutein in spinach and kale seems to protect the eyes against macular degeneration. The presence of phytochemicals is one reason it’s better to eat a varied diet – including plenty of fresh, plant foods – instead of relying on supplements for good health.
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FOR ThE gROWN-UPS fun + loveliness
INCIDENTAL EXERCISE Why IT’S gREAT FOR PARENTS with health & fitness expert AMELIA BURTON Last month, I helped Skechers Australia and New Zealand launch a new line of GoWalk shoes that are designed to help increase incidental exercise for our day-to-day lives. As the name suggests, incidental exercise involves exercising by accident whilst also doing daily chores. Being a new mum, I’ve experienced some serious effects of incidental exercise. Prior to my bub, Lachlan, coming along I was, what you’d call a lazy exerciser. I’d train like a woman possessed, one hour a day, but for the other 23 hours I was a bit of a sloth. However since having Lachlan, I’ve not been able to train as hard, due to breastfeeding. However, I’m still back to my pre-pregnancy weight and feeling fabulous as ever. Go figure! One of the reasons for this is that I have surrendered to incidental exercise. Lachlan loves the pram so I’m choosing to walk to the shops instead of driving; I’m spending more time outdoors. Could this be one of the reasons (along with breastfeeding) I’ve found it pretty easy to get back into shape? Probably. Australia’s Activity Level Over the past 70 years, Australians have been eating more, driving more and exercising less. The proportion of obese Australians rose from 19% to 24% between 1995 and 2007-08, while 63% of adult Australians are overweight or obese, as of today. Experts blame the increase in sedentary work, technology, portion sizes and the declining rate of incidental exercise for this obesity epidemic. We know that diet plays a huge part in weight management, but even the old saying of ’80% diet and 20% exercise’ is being questioned and experts are now seeing exercise play a much larger role in weight and health management.
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Incidental Exercise To counteract the obesity epidemic, National physical activity guidelines recommend at least 30 minutes of moderate intensity physical activity on most, preferably all, days. If weight loss is the goal, this rises to 60 minutes. Of course, this can be broken up into three lots of 10 mintues or one lot of 30 minutes. On top of this, short bouts of higher intensity exercise is also recommended. Benefits of Walking Walking is the best form of incidental exercise, because all it requires you to do is stop taking buses to the supermarket
and leaving your car keys at home. Easy as that. If we had to speak in medical terms, walking does the following:
+ Increases cardiovascular and pulmonary fitness and reduces risk of heart disease and stroke. + Improves management of conditions like hypertension, high cholesterol and diabetes. + Promotes stronger bones and improved balance. + Increases muscle strength and endurance; reduces body fat. + Improves mood and manages stress.
top tips to increase incidental exercise +
Wear appropriate shoes; never leave the house in heels, you’ll end up in a cab.
+ + + +
Wear a pedometer and track 12,000 steps a day.
+ +
Walk to the local shops.
Try taking the stairs instead of the lift (for at least part of the way). Get off public transport one stop early and walk to work or home. Do housework like vacuuming – this burns over 100 calories per 10 minutes. Walk the dog (or your neighbour’s dog, if it comes to that).
To read more great tips from Amelia, visit ameliaburton.com.au
MARIMEKKO For those of you who live in Sydney or Melbourne and haven’t yet been to the flagship stores of the renowned design company Marimekko ... go. Even if you treat it like a trip to an art gallery or museum and don’t buy a thing, it’s totally worth it just to ogle over the absolutely stunning Finnish design. If you do want to open your wallet, these easyto-wipe placemats (kompotti) ($35) and matching plates ($39) are my pick. Their sheer gorgeousness will have you smiling every time you use them. Go to www.marimekko.com for store location details.
FOR ThE gROWN-UPS fun + loveliness
love
IKEA
mouth-blown gLASSWARE
This stunning glassware from Ikea - all individually mouth-blown - almost deserves to be in a gallery, and yet it’s ridiculously affordable. I have the Leende carafe ($9.95) in three different colours, including this gorgeous dark green. You can buy the matching Diod glasses in a small ($3.99) or large ($4.49) size. Find them online at www.ikea.com.au
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jam thumbprint biscuits I used to make these with my Mum when I was a little girl and I remember relishing the task of making thumbprints in the dough and filling them with jam. It somehow felt so naughty to be sticking my finger straight into the middle of a perfectly rolled ball of dough. In this recipe, I use wholemeal flour and ground hazelnuts to add a little extra goodness to our original family recipe. 250g butter, softened 150g (2/3 cup) caster sugar 1 tsp vanilla extract 1 egg 280g (1 3/4 cups) plain wholemeal flour (or you can use regular plain flour) 50g (1/2 cup) ground hazelnuts raspberry and apricot jams, to decorate
Preheat oven to 180°C. Line 2 baking trays with baking paper. Using an electric mixer, cream the butter and sugar until pale and fluffy. Add the vanilla and egg and beat until combined. With mixer on low speed add the flour and ground hazelnuts, mixing just until dough comes together to form a ball. Place the dough in the fridge for at least 1 hour. Roll 2 teaspoons of dough into balls and place on baking trays. Flatten slightly and press your thumb or index finger (or the end of a wooden spoon) into the centre of each to make an indent. Fill each indent with about Ÿ teaspoon jam. Bake for 10-15 minutes or until golden. Cool on wire racks, topping up each indent with more jam, if necessary, while the biscuits are still hot. MAKES 45-50 BISCUITS
sweet ending
unless otherwise noted... food photography BEN DEARNLEy food styling MIChELLE NOERIANTO food preparation KERRIE RAy & LOUISE FULTON KEATS plus a big thanks to... hARDIE gRANT & ThERMOMIX for use of many of the photographs that appear in this issue and for their boundless support.
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