Finding comfort

Hearty but healthy AD

SUSIE BURRELL

Winter and weight gain seem to go hand in hand, but nutritionist Susie Burrell says there are ways to enjoy comfort food without the extra kilojoules

Weight gain is common through winter. Research suggests at least 500g-1kg is gained during the cooler months as the longer, more active days and lighter salads and seafood are replaced with more screen time and far less motivation to get to the gym.

And who feels like salads when you can tuck into pies, roasts and puddings?

Physiologically, there are changes we have little control over that appear to drive the desire to eat.

A rise in the hormone melatonin in response to less sunlight is known to boost appetite. Plus a slight increase in metabolic rate to help keep body temperature regulated in cooler weather can trigger the munchies.

So, if you wish to avoid weight gain, discover the joy of hearty winter foods minus the extra kilos.

Reinvent your roast

To make your favourite roast a whole lot healthier pile your plate with lighter vegetables including greens, pumpkin, carrots, cauliflower and broccoli, rather than higher-carb potatoes and sweet potato. Opt for the leanest parts of the roast such as chicken or turkey breast, avoid the skin or crackling and make a gravy without using the pan juices.

CARROT & GINGER SOUP SERVES 6-8

● 1 tbsp olive oil ● 1 celery stalk, finely chopped ● 2kg carrots, chopped ● 2 large potatoes, cut into quarters ● 6 cups salt reduced vegetable stock ● 3 tsp ground ginger ● ½ cup milk ● ½ cup cream In a large saucepan, heat olive oil over medium heat then saute celery until golden brown. Add all other prepared vegetables to the pan. Pour stock into pan and simmer, covered, until all vegetables are tender. Remove from heat; allow to cool slightly for 10 minutes. Pour into a large bowl and puree with a hand-held blender until smooth. Add ginger, milk and cream, stir through to ensure well combined. Taste, season with salt and pepper. Return to pan and heat to almost boiling before serving.

A rise in the hormone melatonin in response to less sunlight is known to boost appetite.

ZUCCHINI & WALNUT BREAD

SERVES 8-10

● 2 cups self-raising flour ● 1 cup bicarbonate soda ● ⅔ cup brown sugar or sugar replacement ● ½ tsp cinnamon ● 1 tsp vanilla essence ● 2-3 zucchinis, grated ● ½ cup walnuts, chopped ● 2 eggs ● 1 cup milk ● 1 tbsp olive oil

Line a loaf tin with baking paper. Mix flour, bicarbonate soda, sugar, cinnamon, vanilla essence, grated zucchini and walnuts in a bowl then add the eggs, milk and oil. Spoon into the loaf tin and bake at 180C for 50-60 minutes until cooked through.

WHITE BEAN DIP

SERVES 6-8

● 400g can cannellini beans ● 1 clove, garlic ● lemon juice ● ⅓ cup extra virgin olive oil ● Toasted bread

Blend beans, garlic and lemon juice in a blender until combined. Slow blender then add olive oil slowly until mixture is smooth. Serve with toasted bread.

Bulk up the vegies

The calorie load of any hearty dish can be lightened with the help of extra vegetables. Think regular pasta swapped to vegie pasta and rice to vegie rice. Opting for a vegie-rich meal such as soup or roasted vegie salads will give you all the heartiness minus plenty of calories.

Renovate your pastry

Pastry features a lot more heavily in the cooler months, via sausage rolls, pies, quiches and desserts. You can still enjoy a little pastry but slash calories by switching to filo pastry or using fat-reduced puff pastry to top pies only, rather than completely covering the entire pie or dessert.

Think warm but light

Whether you love a hot chocolate or sticky dessert, it is easy to get all the warmth and comfort for a fraction of the calories. Think herbal or flavoured teas or coffees rather than creamy, milk-based drinks, or fruit crumble or baked fruits to get a sweet dessert treat for relatively few calories.

SALMON PASTA BAKE

SERVES 4

● 2 x 130g salmon fillets, skin off ● 1 tbsp extra virgin olive oil ● 3 cups wholemeal pasta (spirals or penne) ● 1 brown onion, diced ● 4 cups baby spinach ● 1 cup grated zucchini ● 1 cup tomato passata ● 2 tbsp pesto ● 1 cup grated cheese (mozzarella, parmesan)

Preheat the oven to 180C. Cook pasta as per packet instructions. While pasta is cooking, heat the oil in a large fry pan. Reduce to a medium heat and add the salmon fillets. Cook for 3 minutes on either side. Remove from the pan and set aside. Add the onion to the pan and saute until it begins to turn opaque. Add spinach to the pan until the spinach is wilted. Add zucchini and cook for 2-3 minutes. Remove from the heat. Add drained pasta to baking dish. Stir through vegies and tomato passata. Flake salmon through and stir in pesto gently. Top with cheese. Bake in the oven for 10-15 minutes until cheese is melted and golden. Smart swaps ✘ Meat pie ✔ Shepherd’s pie with vegie mash ✘ Apple pie ✔ Apple crumble ✘ Creamy pasta ✔ Tomato zucchini pasta ✘ Curry with rice ✔ Curry with cauliflower rice ✘ Hot chocolate ✔ Chai tea

FOR MORE HEALTHY RECIPES VISIT HOUSEOFWELLNESS.COM.AU

Strong bones are essential for quality of life

Bone provide the structure for our bodies. They protect our internal organs, enable movement (working with our joints and muscles) and act as a reservoir for calcium.1 Bones are made up of bone cells which are responsible for continually removing old bone and replacing it with fresh bone. This is called bone remodelling, which relies on the correct balance between the breaking down and the building of the bone.2 This is important as it allows the bone to become stronger.

Reaching bone mass peak

Bone mass peaks while in your 30s.3 Your bone strength will never be greater than what it is at this point in time, and as you move through your 40’s and 50’s more bone is broken down than is replaced3, and your bone strength weakens. Figure 1 shows how bone mass (and strength) levels change over a lifecycle.

BONE MASS

Puberty Peak bone mass Menopause

You can’t get bone mass back once it’s lost.

No matter your age, making decisions that support long-term bone strength will always make a difference. Making plans in your 30’s will help give you the strength you need for strong bones later in life. Consuming enough Vitamin D and Calcium in your 30’s is one way you can do this.

Bone mass peaks in your 30s.3 Improving bone strength at any age

The body needs vitamin D to absorb calcium from diet and is necessary to maintain bone strength.

10 20 30 40 50 60 70

YEARS

The right time to look after your There are ways you can reduce the loss of bone bone strength is now. mass as you get older. The diet and exercise in our 20’s and 30’s may help you maintain and improve your bone strength. Some recommendations to build your bone strength in your 30’s include: > Do regular weight-bearing and muscle strengthening exercises. > Make sure your daily calcium intake is appropriate for your age (as per Australian Healthy Eating Guidelines) > Maintain Vitamin D levels to normal levels to support optimal bone strength. Using supplements is a way to help maintain the required nutrient levels. If you are not getting adequate exposure to sunlight, a supplement containing vitamin D is a good option to increase vitamin D levels. Alternatively, if you’re not getting enough calcium from diet, then a supplement will be an option to increase your intake.

Figure 1: Adapted from Heaney et al. Peak Bone Mass. Osteoporosis Int. (2000) 11:985-1009t

Ostelin’s Bone Strength + range. Ostelin’s Bone Strength + range has been specifically designed to support adequate intake of Vitamin D to maintain bone strength and provide you with essential nutrients that are relevant for you today.

+ Iron: Maintains bone strength and iron levels in the body. Iron supports energy production.

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+ Magnesium: Supports muscle function. 1 in 3 Australians don’t meet adequate magnesium intake from food sources.4

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+ Collagen Support: Supports collagen formation. A 2-a-day dose provides you with 650mg Hydrolysed Collagen.

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