Many Australians have drastically reduced their intake of carbohydrates in an effort to reach their weight goals. Core grain foods are still an essential part of a balanced nutrition plan ensuring a variety of fibre types for bowel health, essential micronutrients such as thiamin and magnesium, as well as a source of physical and mental energy. Wholegrains also help protect against diabetes, heart disease and some cancers.

The new dietary guidelines recommend 3-4 grain food serves per day even if you are watching your weight. Focus on low GI, high fibre wholegrain choices to ensure they provide maximum ‘bang for your bucks’! This could include oats for breakfast, wholegrain bread or a quinoa salad at lunch, a small serve of brown basmati rice or soba noodles at dinner, or a wholegrain cracker with hummus as a snack.

The new guidelines also encourage the inclusion of legumes 2-3 times per week. They are very budget friendly, low in saturated fats, contain protein, fibre, zinc and iron, as well as a range of other vitamins and minerals. They can be used as a protein alternative or as part of your vegetable intake. There are a great range of canned beans and legumes if you don’t have time to soak and cook in  the traditional way.

Try baked eggs with cannelini beans for breakfast, minestrone soup or four bean mix with tuna in a salad for lunch, and chilli with kidney beans for dinner. Roasted soy or chicknuts are also a great snack alternative.

Author: Holly Frail

Is Dairy the answer?

 For many years dairy products such as milk, cheese and yoghurt were given a bad wrap for a variety of reasons from their fat content to causing kidney stones to humans simply not needing dairy past weaning.  However the tide is turning and dairy is now being seen in a new light.   Milk and yoghurt are very similar in nutritional composition containing a good amount of both protein and carbohydrate and provided the light, Trim, skim or no options are chosen, they are low in fat.  Cheese, however contains very little carbohydrate and is high in fat even when reduced fat options are chosen.

Milk and yoghurt contain two types of protein – whey and casein.  Whey protein is more quickly absorbed and utilized where as casein is more slowly taken up.  As milk and yoghurt contain both types, they make for an ideal pre or post resistance training recovery snack.

However there is more good news about dairy – it helps weight loss and weight maintenance!  Numerous studies have shown a good intake of dairy (2-3 serves per day) helps males and females to maintain their muscle mass and reduce body fat.  In fact, some more recent research has shown that females who had up to 6 serves of dairy per day were even more successful than those that had 3 serves per day.

So what is a serve?

• 250mL low fat or skim milk
• 200g low fat or no fat yoghurt
• 200g low fat custard

Is eating dairy helps me lose weight?  Yes!  Even when chocolate flavouring was added to the low fat milk, participants still lost weight.  Drink chocolate milk and still lose weight – loving it!

How can I get more dairy in the diet?  Make sure you use a cup of milk at breakfast by adding more milk to your cereal, adding yoghurt into breakfast or having a milk based drink with breakfast.  You could also have a liquid breakfast such as a smoothie.  Now that the weather is getting colder, try having porridge made on low fat milk.  For snacks, include a yoghurt or skinny milk coffee or a low fat flavoured milk (300mL!).  You may like to include dairy as a dessert such as yoghurt or low fat custard or a hot chocolate made on low fat milk.

Does soy do the same thing? The short answer is no!  Soy protein did not have the same beneficial effects as whey protein (cows milk) so for those that are lactose intolerance lactose free cow’s milk may be your best option.

Did you read Body & Soul on the weekend? Great article on losing weight using a scientifically substantiated method. No fads, no meal replacements, no gruelling exercise regimes; just simple but effective nutrition and exercise advice.

Ladies, this one was specifically for you! This research looked at young females who had ~10kg to lose. They followed a sensible diet which included low GI carbs, lean protein, plenty of fruits & vegetables and good fats as well as exercised for 30 minutes per day. They lost substantial amounts of weight, and in fact the study was so effective that a few participants had to drop out as they had lost too much weight!

A dietitian can devise a meal plan to achieve long term, healthy weight loss without a special diet. Just smart eating!

Let an Eat Smart Dietitian help you achieve your ideal weight, size and shape…

Want to enjoy your favourite winter meals but want to keep the carbs low?  Try using cauliflower!  It’s a great substitute for rice or mashed potato.  Try it and see!

Cauliflower Rice                                   Serves 4

Ingredients:

1 large head white cauliflower

Method:

1. Core the cauliflower and remove any green leaves. Grate the cauliflower   with a hand-held grater, or chop it coarsely with a food processor.
2.  Heat a large, nonstick frying pan on medium-high heat, and add the    cauliflower. (You may need to do this in multiple batches.) Cook for 5 minutes, stirring constantly, until tender.
3.   Put it in a microwave safe bowl.  Cover it and microwave until tender. For 1 cup of cauliflower rice, cook on medium for two minutes.

This is a great substitute for rice and can be used as you would rice e.g. under casseroles or stir-fry.

   Cauliflower Puree                             Serves 3

   Ingredients:

1 large head white cauliflower, trimmed, cut into small florets

2 whole cloves garlic, peeled

1/4 cup low fat milk

Salt and pepper

Olive oil spray

Garlic and other herbs if desired

   Method:

1.         Preheat oven to 180°. On a sheet tray, spread 1/2 of the florets and the garlic and then spray with oil.

2.      Bake until soft and caramelized, about 20 minutes.

3.      Meanwhile, steam remaining cauliflower until very soft. Transfer to a blender.

4.            Add roasted cauliflower and garlic to blender also. Add the milk, secure top and puree mixture until smooth. If mixture is too thick, thin by adding some more milk.

5.      Season to taste and add other herbs if desired such as fresh chives.

This is a great substitute for mashed potato!

We all know we should exercise regularly – whether it be for weight loss or maintenance, for general fitness for work and play, for your heart, to help you sleep better or for your chosen sport or activity. The amount and type of exercise that is best to help reach your goals may vary enormously. The American College of Sports Medicine has posted its latest exercise recommendations for health, general fitness and longevity. Here’s a summary.

Include CARDIO type exercise at least 150 minutes or 2 1/2 hours each week. For example, 30-60 minutes of moderate -intensity exercise 5/week. You could do this as one continuous session in a day or multiple shorter sessions (of at least 10 minutes).

Then add some RESISTANCE exercise 2-3 days per week using a variety of exercises and equipment e.g. at a gym, at home, even using your own body weight with no equipment.Lighter intensity exercises are best for older individuals.

Also perform some FLEXIBILITY exercises at least 2 or 3 days/week to improve range of motion.

Finally you need some more functional exercise that we call NEUROMOTOR exercise. This is recommended for 2 or 3 days/week for 20-30 minutesand should involve motor skills (balance, agility, coordination etc). Examples include Tai Chi, pilates and yoga. This is very important to improve your physical function and also to prevent falls in older individuals.

Although this adds up to 5-6 hours total for the week some sessions can be kept quite short and done at various times of day – as well as possibly combining sessions such as stretching with another more strenuous workout.

Remember that Sedentary behaviour, such as sitting for long periods of time, has been shown to be a health risk in itself. Meeting the guidelines for physical activity does not make up for a sedentary lifestyle!

December and January: You have made it through the Christmas and New Year’s Eve celebrations (often a time of surplus food and alcohol), made the usual New Year’s resolution (“2012 – lose weight, get fit and cut back on the booze intake”) and before you know it, February has already crept around!

It is now a great time to reflect and ask yourself: “Am I back into my pre-festive season routine with intake and exercise? Am I employing good practices in regards to moderation and portion sizes? Am I on track to achieving my goals? ”. If the answer is no to any of the above, a little extra motivation may be what you are in need of, and a good starting point is often considering alcohol intake.

Alcohol should be promoted as ‘empty calories’ as it does not contain any nutrition but is extremely energy dense – per gram, alcohol almost contains as many calories as fat! In fact for individuals looking to lose weight, this is the exact opposite profile of food that should be consumed ie. Low calorie and nutrient packed. It logically follows that by cutting out/reducing alcohol, this will significantly benefit weight loss efforts. To put things into perspective consider the following: By removing the two glasses of wine consumed each night at dinner for a week you will save yourself ~1200 calories or for a female the equivalent of an additional day’s worth of food!!! Keep in mind the booze is not all bad news – for individuals in their healthy weight range, when consumed in moderation (no more than two standard drinks per sitting) alcohol can be included as part of a healthy and nutritionally balanced diet. In fact, enjoying a glass or red wine per day is associated with a protective effect against heart disease, due namely to the antioxidant resveratrol.

So how can I find some extra motivation to cut back on alcohol you ask? Why not get involved in Febfast and set yourself some alcohol related goals for the month of February! Febfast is a fantastic cause that is raising funds for young Australians overcoming drug and alcohol addiction while also raising awareness about the healthful benefits of abstaining from alcohol. Use this month as an opportunity to practice and implement some strategies that will help you moderate alcohol consumption and hopefully facilitate long-term positive behaviours.

• Plan for social situations – how many drinks am I allowing myself at this event? Set limitations for you intake from the start eg. “I’ll allow myself 2 standard drinks throughout the evening”.
• Suitable substitutes – Are there low calorie alternatives on hand (eg. Soda water and lime or diet soft drink). Can I dilute my alcoholic beverage? (eg. Shandy or spritzer or choose a light beer).
• Avoid peer pressure – be the designated driver, let people know that you are abstaining to raise awareness for a good cause and they will be less likely to hassle you or have a suitable substitute (most people won’t notice the difference if you have a glass in your hand!)

For more information about The Australian Alcohol Guidelines visit http://www.alcohol.gov.au/internet/alcohol/publishing.nsf/Content/home and to get involved in Febfast visit http://www.febfastfundraising.com.au/event/febfast2012 .

Will you put a cork in it for health and good cause?

New Year – New You!

Would you like to Kick Start 2012 with a new body?  Eat Smart is offering a unique opportunity to participate in our 4-week Kick Start challenge.  4 weeks to a new body, new habits and a new start to 2012 with maintenance strategies to ensure the new year lasts the year and beyond!

The Eat Smart Dietitians are offering an initial consult followed by a weekly review over 4 weeks for the discounted price of $200 (usual price $250) for the complete program, weekly meal plan, recipes and expert advice to ensure your success. There are no special meals to buy, no meal replacement shakes and plenty of tasty food to keep you more than satisfied.  If you have food preferences, allergies or intolerances or simply a busy lifestyle this can all be accommodated in our unique Kick Start program.

Eat Smart is offering prizes for the most effective male and female Kick-Starter over the 4 week challenge with your choice of prizes – tickets to a sporting game, a selection of cookbooks, a massage at a convenient location or movie tickets.

To Kick Start the new year please make a booking at any of the locations on the flyer - Kick Start_web - we look forward to Kick Starting you in 2012!

1. Heat saucepan with a spray of olive oil over medium heat.  Add onion and garlic and cook, stirring occasionally for 4 mins or until onion softens.
2. Meanwhile steep saffron in 1 tblsp hot water.  Also place the stock and cinnamon in a saucepan over medium heat to simmer.
3. Add rice to onion mixture.  Cook, stirring for 2 minutes.  Add the saffron mixture and the stock.  Bring to a simmer.  Reduce heat to low and cover.  Cook for 12 mins without stirring.
4. Meanwhile, toast almonds to golden brown and remove.  Spray pan with oil and cook mushrooms until tender.  Add the lamb and cook for 3 mins per side or until cooked to your liking.  Set aside to rest.
5. Add asparagus, peas and tomato to rice.  Set aside for 5 mins, covered.
6. Thinly sliced lamb across the grain.  Arrange rice on a serving platter, scatter with almonds, mushroom and parsley.  Season to taste.  Arrange lamb on the top and serve.

Recent studies have confirmed that eating a low Kilojoule salad or soup before a meal definitely fills you up so that you are much less likely to overeat. This could also be related to the fact that they take time to eat – due to the liquid content of the soup or extra fibre sources in both. Then concentrate on portion control with regards to your higher Kilojoule treats and snacks. Check out the website for great soup recipes for this time of the year and salads for the warmer months. Make them tasty with herbs/spices/seasonings etc and watch any high fat dressings or added cream. So rather than always thinking you need to ‘eat less’…fill up on what we call the less Energy Dense foods, feel totally satisfied and lose more weight!

Young females are often overlooked in weight loss research but new data out of Sydney University has sought to address the gap. Seventy-one 18-25 year old women were selected to participate in the study, which looked at the use of a higher protein or higher carbohydrate style diet for 6 months. Those using a higher protein style diet lost an average of 8.9kg while those on the higher carbohydrate diet lost 4.6kg after 6 months.

Participants in the study were supported by weekly or fortnightly consultations with a Dietitian for 6 months and monthly consultations for a further 6 months. The young women in the study were educated on a calorie-restricted diet with either a higher carbohydrate or higher protein content. It should be noted that while the higher protein group did have a lower carbohydrate intake, they were still consuming moderate amounts of carbohydrate daily with all core food groups encouraged such as wholegrain breads and cereals, low fat dairy, fruits, vegetables and lean meats. Participants were also asked to exercise for 30 minutes per day.

What’s the secret? Protein foods such as lean red & white meats, fish, low fat dairy, nuts, eggs and tofu are satiating. Quite simply, they fill you up! Young females typically reduce their protein intake when trying to lose weight and this may cause an increase in hunger, and consequently, a hand in the cookie jar for relief!

So how can you get the same result?
➢ See an Eat Smart Dietitian who can design a higher protein, calorie controlled diet that fits in with your lifestyle and individual needs
➢ Commit to regular follow-up with an Eat Smart Dietitian who can provide support while you achieve your goals in a realistic and timely fashion
➢ Exercise for 30 minutes most days
➢ Choose low GI, wholegrain breads and cereals such as wholemeal or multigrain breads, wholegrain breakfast cereals and low GI brown rice
➢ Include 2-3 low fat dairy products per day such as milk or yoghurt
➢ Give yourself a 6-12 month timeframe – start now and you can be bikini ready by Christmas!

Click on www.eatsmartnutrition.com to make an appointment with an Eat Smart Dietitian.