FODMAPs

September 6th, 2016

WHAT ARE FODMAPs?

What is this weird new word you have read about in magazines and heard whispered around coffee shop tables?

FODMAP is an acronym for Fermentable Oligo, Di & Monosaccharides and Polyols.

Researchers here in Melbourne have found that foods containing these sugars can trigger symptoms of Irritable Bowel Syndrome(IBS). IBS may be one reason for people experiencing bloating, flatulence and bowel issues but there may be more serious disorders that could cause these symptoms, so it’s best to talk to your doctor about it before following a special diet. There may be some investigations required to assess if the diet is right for you.

FODMAP research is relatively new in the field of diet and nutrition, so if you are following a low FODMAP diet already, make sure you keep up to date with the changes (via Australian research). It’s a tricky diet to manage and shouldn’t be followed strictly for too long. If you have just started following the diet or have recently been diagnosed with IBS, its helpful to have an assessment by an APD (Accredited Practising Dietitian) who can help you tailor the diet for your own requirements. 

 

Nutrition Week

September 6th, 2016

Try For 5 – Nutrition Week 2016

October 16th to 22nd is National Nutrition Week in Australia. The theme for this year is TRY FOR 5.
To quote from Nutrition Australia’s website “We all know we should eat 5 serves of vegetables a day but did you know that the average Aussie eats only half that amount?”.
Did you know its important to eat both cooked and raw vegetables in your diet? The cooking process releases some of the phytochemicals that can help prevent disease. Tomato is a good example of this where the research has found a link in helping prevent prostate cancer.
The Nutrition Australia website has lots of ideas to help you improve your vegetable intake and that of your family. There’s the Try For 5 Challenge and lots of recipes and resources to find on the site.
http://www.nutritionaustralia.org/national-nutrition-week

 

Healthy Weight Week

January 20th, 2012

My professional association, Dietitian’s Association of Australia, conduct a “Healthy Weight Week” every year in January. There are some great downloads and lots of useful information about managing your weight, both physical activity and of course diet related. The information is online all year but new details are added and the promotion occurs every January.

Go to http://healthyweigtweek.com.au

It Doesn’t Have To Be PERFECT

March 15th, 2011

I often have clients upset with themselves for not following my advice to the letter. A perfect diet is almost impossible to sustain long term. It isn’t very flexible, sociable or portable!

The best thing about being careful most of the time is that it allows us to eat or drink off the plan on special or unusual occasions.  Being able to get straight back to the plan once we have strayed is the key but if your ultimate goal is strong in your mind (or on paper), it will be straightforward getting back on track.

Planning for a special occasion is always helpful if you know what is coming up. Dont assume you will have a strong will once the party food comes out and especially once you have had that first drink. If you have an idea of what might be on offer and plan how you would like to manage it, you are more likely to feel in control and happy with your intake at the end of the event.

If you happen to completely stray, remember it is just a stray. The path is still nearby and when you look at your overall intake over a month, it is probably not significant. Enjoy a splurge sometimes but plan to get straight back on track.

Recipe Hunting

September 8th, 2010
There are plenty of websites with recipes but many are special occasion food only!
Often, sites will give you an option to select a type of meal, different cuisines, particular ingredients and choice of diets such as low fat, low salt, gluten-free. Some food manufacturers’ websites have sections with recipes using their products and these can be very useful but beware of other ingredients or methods which may be high fat/salt etc.
You may still need to modify your recipe to adjust it to your specific needs. Ask your Dietitian about recipe modification techniques for your type of diet.
The websites below all have healthy options to choose from…..
 
www.betterhealth.vic.gov.au
Use the Home Page
Pick a recipe by Meal, Ingredient, Other
 recipe hunting
www.daa.asn.au
Use the “Smart Eating For You” Tab
Pick your Recipe by Course, Type, Ingredient, Cuisine
 
www.healthyfoodguide.com.au
Use “Recipe” Tab
 
www.heartfoundation.org.au
Use “Recipe Finder Tab
 
www.taste.com.au
Search for “Healthy Recipes”

Spring Cleaning Your Body!

September 8th, 2010

Now is the perfect time to do some Spring Cleaning – the HEALTH kind!

The sun is on its way and we will start to move outdoors more, shed a bit of clothing and eat differently. The body needs a shake up at this time to get ready for the new season of activities.  

Do you have a referral to follow up on that you have been putting off all Winter? Do you have some health issues that need addressing – Cholesterol, Blood Pressure, Diabetes Management, Weight or Waist Management, Irritable Bowel?  It’s a nice feeling to check off some of those tasks before the end of the year.

Make a plan and book in to see an Accredited Practising Dietitian for food related health issues.

Cold Winter, Warm Foods

June 10th, 2010

It’s very tempting at this time of year to curl up by the fire, read a book and drink lots of soup. If gaining kilos in the winter is a problem for you, remember you will warm up just as well after a brisk walk or other exercise, as with a steaming hot food! Use soup as a lunch or main meal instead of an addition to a meal. Make your own using a stock made from scratch or a reduced salt pre-prepared stock. Add some legumes for a low GI addition and plenty of spices to heat from within. Check out the links on this website to find some soup recipes.