Extra Virgin Olive Oil (EVOO), known as liquid gold, is recognised as one of the healthiest and most popular edible oils. It has a unique chemical composition that provides a myriad of health benefits from heart health, mental health, brain function, gut health and diabetes and weight management.
Nearly two thirds (65%) of Australians use EVOO in raw food preparation or savoury cooking, consuming approximately one tablespoon (20ml) per day. This is lower than the recommended amount of two to three tablespoons (50ml) per day required to gain many of the health benefits associated with EVOO.
I recently attended a presentation on why we should all be trying to include more EVOO in our diets. According to the Olive Wellness Institute’s Extra Virgin Olive Oil Health and Nutrition Report, EVOO is the highest quality olive oil available. Why?
Yes, we only use Extra Virgin Olive Oil in our cooking. All our meals are based on the Australian Dietary Guidelines (ADG) as well as the Mediterranean-style diet of which EVOO holds an important place.
Article written by Karen Inge, and first published on www.kareninge.com.au
For more information including some delicious recipes and meal ideas check out www.olivewellnessinstitute.org
Drinking alcohol is part of many lifestyles worldwide and has a firm position in Aussie culture. Incorporated and loved due to the social aspect like unwinding with colleagues at the end of the week, popping champagne when we celebrate, having a cold one at the pub with our mates, or bringing over a bottle of wine when we visit each other's house.
Because of alcohols presence in our communities from a young age we're taught the guidelines around alcohol, to help protect and avoid alcohol poisoning. If you need a refresher course; it's recommended to consume, no more than 10 standard drinks a week and no more than 4 standard drinks in one sitting. Speaking from personal experience, these guidelines tend to be forgotten on a Friday night with friends. And suddenly in the forefront of my mind when I'm feeling sorry for myself Saturday morning.
If you're like me and more often than not are having a drink or two (no more than 4...) on the weekend and also try to look after your health, you may be wondering what the best beverage is!
Most of us know that alcohol has no nutritional value, is high in kilojoules, and that alcohol is referred to as “empty calories.” But that doesn't stop us from refilling our empty glasses, so, sometimes it does come down to our best options in terms of kilojoules! And to put that into perspective I've compared each drink to the Aussie fav, Tim Tams.
Popular Beverages: |
Kilojoules (cal) |
Tim Tam |
Corona 335ml |
611KJ (146cal) |
1 1/2 |
Full Strength Beer (450ml Schooner) |
615KJ (147cal) |
1 1/2 |
Low Carb Beer - Better Beer | 364KJ (87cal) | 4/5 |
Rekorderlig Cider |
1045kn (250cal) |
2 1/2 |
Glass Champers 120ml |
355KJ (84cal) |
4/5 |
Mimosa 150ml |
416KJ (100cal) |
1 |
White Wine 150ml
|
426KJ (102) |
1 |
Red Wine 150ml |
481KJ (115cal) |
1 1/4 |
Pina colada |
1210KJ (290cal) |
3 |
Espresso Martini |
1190KJ (284cal) |
2 4/5 |
Aperol Spritz |
522KJ (124cal) |
1 1/4 |
G & T (225ml) |
715KJ (171cal) |
1 1/5 |
Vodka Lime and Soda (200ml glass, 30ml spirit) |
280KJ (66cal) |
3/4 |
Seltzers Ray (330ml) |
368KJ (88cal) |
4/5 |
Low Calorie RTD - Pals | 386.60 (92.4cals) | 4/5 |
Spirit 30ml |
280KJ (66cal) |
3/4 |
Is your fav beverage missing? Click here to search.
Hopefully, this puts your beverage of choice into perspective, and helps you recognise where you can make better choices. Maybe it's the mixer you chose, the cocktail you swap, or maybe you choose the light options that are available like low calorie beer, low calire RTD's or seltzers. Either way I'll cheers to you!
Alicia McIntyre
]]>We’re all guilty of googling random questions for quick seamless answers, especially when it comes to the kitchen and in particular the freezer. A master of preservation for good and for bad, cause let’s face it, who knows what’s been frozen over in the bottom of our freezer draw. They’re lifesavers for keeping our food fresh and edible and play a huge role in decreasing food wastage. But sometimes we’re left scratching our heads when looking at the food in our fridge and wondering is that freezable? Well scratch no more, we have all the answers for you!
Yes, you can freeze both raw and cooked chicken! Depending on the type of chicken, you can usually store it in the freezer for up to a year (for whole chicken) or in smaller parts for about 4 months. It might be surprising but you can actually refreeze chicken as well. As long as the previously frozen chicken has been defrosted in the fridge at 5°C or below, it is completely safe to refreeze.
Absolutely! White and brown rice can be frozen. If you plan to freeze your cooked rice, it’s best to slightly undercook it so that once you’ve defrosted it and heat it up again, it doesn’t become gluggy.
Yes, mashed potatoes can be frozen, but to keep the best flavour and texture, it’s best that you defrost and eat them within about 1 month from freezing. If you are looking for a healthy meal with mashed potato, you can try our Braised Beef & Mushroom with Mixed Mash & Garden Peas.
100%!! And debatably the best place for a banana that’s no longer green at the tips! Frozen bananas are great for smoothies and using them in baking! My frozen Frozen bananas are one of the key ingredients that makes banana cakes super moist! Keen to know how? You may checkout our healthy banana bread recipe here!
Proper way of Freezing Bananas
You can freeze with and without the skin on, for smoothies peel and precut so they’re easy to pop in your blender, for cakes I leave the skin on and then leave it out to defrost.
Yes, you can eggs are a freezer friendly food, BUT don’t just stack them whole like you do in your fridge…... as they’ll explode and that’s not going to be fun to clean up later!
Crack your eggs into a container and whisk like you would to scramble, then place in a container and defrost and use when you please.
You can also separate the yolks and the whites to use separately when defrosted, perfect for that random recipe that only requires one yolk. Please note, that frozen egg whites don’t usually foam up as much as fresh egg white so it’s best to avoid using frozen whites in baking.
Yes! Complete meals can be frozen until you're ready to eat them. Especially ready meals, which are extremely handy to have on hand for the days and nights you don’t want to cook.
Want to know more about Dineamic’s choice to go fresh? Discover more
Thinking about having meat-free days? Whether it’s a meatless Monday or a meat-free meal, there are many benefits of decreasing your meat consumption. Like helping the environment but that’s a topic for another day, today we’re tackling the health benefits of meatless meals.
On average Australians are overconsuming meat (1), high meat consumption has been linked to an array of health issues including cardiovascular diseases, colon cancer and diabetes (2). So, that’s already three good reasons to decrease, right? But we’re not here to be negative about food groups, let's choose to have meatless meals based on the positives.
Many cultures have been practising vegetarianism or a flexitarian diet, way before we put labels on it. In fact, people have been practising vegetarian diets since the mid-19thth century.
Like in Okinawa, Japan known as “the land of immortals” as citizens have one of the highest life expectancies in the world. What is their secret? A diet composed of unrefined complex carbohydrates, fibre-rich fruits and vegetables, and soy (3). The Mediterranean diet also follows a similar approach with minimal meat and a focus on legumes and seafood as a protein source.
Vegetarians don’t consume animal foods; however, some people follow different variations associated with animal by-products which – naturally – we've created more labels for like lacto-vegetarian, vegan, and pescatarian... the list goes on (4).
The Australian Dietary Guidelines recommend enjoying a wide variety of nutritious foods from the five food groups (i.e., fruit, vegetables, grains, meat and legumes, dairy products, and plenty of water) (5). The guideline displays what foods we should be eating regularly to meet nutritional requirements and promote health and wellness.
The vegetarian diet follows aspects of the guidelines with an emphasis on a combination of plant proteins, unlike meat, plant proteins aren’t whole. Meaning they don’t contain all 9 essential amino acids that our bodies need to build protein. Each plant protein contains different amino acids, so combining them in a meal helps achieves all 9 like having rice with corn. But there is one superstar plant protein that has all 9, and that’s soy which is why tofu is a great meat substitute in your meatless meals.
Vegetarian meals usually have more vegetables to make up for the meat component of a dish like an eggplant parma or mushroom steak. Vegetables are rich in vitamins, minerals, and natural compounds such as phytochemicals that boost immunity and reduce the risk of diet-chronic diseases (6). The tip, “eating a rainbow” of vegetables (not artificially coloured lollies) is a great way to get a variety of nutrients in the body.
Next time you make a vegetarian meal fill your plate with;
Unlike meat, plant-based foods are naturally low in saturated fat and free from cholesterol (8). A common dairy and meat alternative, soy products like tofu, is associated with reduced total cholesterol and LDL cholesterol levels, as markers for coronary heart disease risk (5).
Vegetarian meals usually contain a variety of plant-based proteins, like beans, rice, legumes and an array of vegetables all of which are a great source of fibre. This helps us feel fuller for longer and promotes healthy digestion and therefore may improve gut health.
Converting to a plant-based diet, including legumes, may lower the possible risk of developing type 2 diabetes, and may improve the blood sugar and lipid control for those who already have diabetes (9). Consuming legumes is also linked with a reduced risk of colorectal cancer (5).
Eating a diverse range of food groups is extermely important in maintaining a healthy balanced lifestyle - vegetarian or not - as they provide different types and amounts of key nutrients. Including meatless meals will most likely result in you trying more food groups to ensure your creating a balanced meal.
Overall, vegetarian meals promote a balanced and fibre-rich diet that consists of whole foods like whole grains, legumes, fruits, nuts, and a variety of vegetables, which helps promote health and well-being.
We’ve made your meatless days easy with our vegetarian menu!
References
1. Tim W, Nathan P. Meat Consumption - Analysis of global meat consumption trends. ABARES Agricultural Commodities: March 2019 99
2. Evelyne R, Beatrice B, Beatrice C, Roger D, Alexandra S, and Ulrich K. Health Risks Associated with Meat Consumption: A Review of Epidemiological Studies. Int. J. Vitam. Nutr. Res., 85 (1 – 2), 2015, 70 – 78
3. Gabriel A, Ninomiya K, Uneyama H. The Role of the Japanese Traditional Diet in Healthy and Sustainable Dietary Patterns around the World. Nutrients [Internet]. 2018; 10(2). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852749/
5. Council NH and MR. Australian Dietary Guidelines - providing the scientific evidence for healthier Australian diets (2013). Available from: https://www.eatforhealth.gov.au/file/australian-dietary-guidelines-providing-scientific-evidence-healthier-australian-diets-2013
6. Mitra S, Paul S, Roy S, Sutradhar H, Bin Emran T, Nainu F, et al. Exploring the Immune-Boosting Functions of Vitamins and Minerals as Nutritional Food Bioactive Compounds: A Comprehensive Review. Molecules [Internet]. 2022; 27(2). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8779769/
7. Slavin J, Lloyd B. Health Benefits of Fruits and Vegetables. Advances in Nutrition [Internet]. 2012;3(4):506-516. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
8. Carson J, Lichtenstein A, Anderson C, Appel L, Kris-Etherton P, Meyer K et al. Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the American Heart Association. Circulation [Internet]. 2020;141(3). Available from: https://www.ahajournals.org/doi/full/10.1161/CIR.000000000000074
9. Polak R, Phillips EM, Campbell A. Legumes: Health Benefits and Culinary Approaches to Increase Intake. Clin Diabetes Publ Am Diabetes Assoc. 2015 Oct;33(4):198–205.
]]>PCOS (Polycystic Ovary Syndrome) is a health condition that involves an imbalance of hormones which can affect ones’ metabolism and overall health. PCOS affects one in ten women and can often lead to infertility.1
Irregular or no menstrual periods
Hirsutism
Acne
Difficulty falling pregnant
Development of cysts on the ovaries
Research in relation to PCOS is still quite scarce. Whilst some researchers believe genetics and high levels of androgens and insulin can play a significant role in the development of PCOS, the exact cause is still inconclusive.1 Similarly, there is a link between PCOS and other serious health conditions including diabetes, mental health disorders, sleep apnea, high blood pressure. However, researchers are yet to determine if PCOS can cause these conditions, or if the health conditions induce PCOS.1 It’s the case of the ol’ philosophical question- what came first, the chicken or the egg?
Like most health conditions, regular movement and a healthy diet does wonders for your symptoms when it comes to PCOS.2
Refrain from skipping meals and make sure you’re having breakfast. If you find you’re not very hungry in the mornings just have something small like a piece of vegemite toast
A variety of foods from all five food groups- fruits, vegetables, wholegrains, lean protein, and dairy
Incorporate healthy fats like avocados, nuts, and oily fish. A bagel with light cream cheese, salmon, chives and capers is a good (and delicious) snack
Source of protein at all meal and snack times. This means trying nut butter with your apple, adding lentils to your Bolognese sauce or a dollop of yogurt on your curry
We’re going to sound like a broken record here but… drink plenty of water! It’s important to stay hydrated throughout the day
Try moving for thirty minutes most days of the week. This can include a bit of yoga, social basketball or even just a walk in the morning
Aim to do strength-training exercises at least two times a week. Get that iron pumping
PCOS can be detrimental to a women's health and is the reason why it needs to be treated by a medical professional as soon as possible. If you think you may have it, please seek help.
Let's spend this year's Women's Health Week looking out for not only one another, but ourselves too.
Kobe Ferteis
References
gov. 2021. Polycystic ovary syndrome. [online] Available at: <https://www.womenshealth.gov/a-z-topics/polycystic-ovary-syndrome> [Accessed 3 August 2022].
Ellis, E., 2021. Polycystic Ovarian Syndrome. [online] Eatright.org. Available at: <https://www.eatright.org/health/pregnancy/fertility-and-reproduction/polycystic-ovarian-syndrome> [Accessed 3 August 2022].
First and foremost, as a qualified nutritionist, I have to be honest with you. There are many more factors to weight loss than meal preparation. But, I do believe that being organized and prepared is key to maintaining a healthy balanced lifestyle that will assist with your weight loss goals.
Meal prep is not isolated to 14 Tupperware containers with the same meals for your lunch and dinner every day. No judgement if that works for you, but for many, this will result in flavour fatigue and a potential relapse into the habits you were trying to move away from.
You probably already practice meal prep to some degree like a Sunday shop in preparation for your week or ordering a few ready meals as backup on the nights you get home and can’t be bothered cooking.
Meal prepping includes:
Creating a meal plan for your week will give you clarity as to what you need in your grocery shop and allows you to plan around your weekly schedule. Be realistic at this stage, if you know that on Thursday your motivation is nil have a backup plan like frozen leftovers or a ready meal. Being realistic will also help decrease food wastage.
Based on your meal plan create a shopping list, this ensures your pantry, fridge and freezer have staple and necessary ingredients to help you prepare and cook your meals throughout the week.
Meal prep could also include making lunches and dinners in advance, like on Sunday making a big pasta salad and storing it in the fridge for you to portion out every day for lunch or when making your dinner cook extra and pop it aside for the next day's lunch.
Snacks are a great thing to meal prep as well, when you come home from work ravenous or are searching in the afternoons at work. Prep snacks by cutting up carrots, fresh veggies, or boiling eggs and keeping them in the fridge.
Fruit & Vegetables:
First up, fruit and vegetables. Grab a mixture of leafy greens that will need to be eaten at the start of the week and more durable vegetables like potatoes, carrots, beans, and broccoli that will last the week and if not longer if kept in favourable environments.
Fruit should be included in your shop, they’re a great and very easy snack to have on the go. Shopping in season will help keep your spending low, see what vegetables are in season here.
Frozen fruit and veggies are just as nutritious and are handy to have in the freezer, they’re also cheaper than fresh fruit and veg and may help decrease food wastage if your week doesn’t go to plan. If this is the case, I always freeze my leftover fruit and vegetables, these are great for making smoothies and soups.
Protein:
Both animal and plant-based. If you eat meat, purchase the meat products present in your recipes and if you’re not using them in the next 2 days pop them in the freezer. This helps maintain freshness and ensures the meat product won’t waste. You should try to eat a variety of meats; including fish, chicken, pork, seafood, lamb and beef.
Whether you practice a plant-based diet or not, you should still aim for meatless days and therefore include plant-based proteins in your meal prep. Canned plant-based proteins are cheap and have a long shelf life so are great for meal prepping and throwing together a quick meal. Plant proteins include chickpeas, lentils, butter beans, kidney beans, peas, mushrooms, edamame, and tofu.
Fat:
Although we don’t go to the supermarket and directly ask for fat, making sure you have items on your shopping list that include healthy fats is important for overall health. Great fat shopping list items include olive oil, oily fish like tuna, mackerel and salmon, avocados, cheese, eggs, nuts and seeds.
Snacks:
Snacks are an integral part of meal prep and assist our satiety levels. Great snacks to have on hand are nuts and seeds, yogurt, fruit, cut-up veggies like carrots, cherry tomatoes, cucumber, capsicum, protein balls/bars, boiled eggs, tuna, cottage cheese and crackers, nut butter, hummus, olives, and popcorn.
Overconsuming is super easy to do...we’re only human! We often eat what's in front of us, so when serving up a meal ensure you serve what you need. If you have extra, pop it away for your lunch or in the freezer. This should help when you creep back into the kitchen for more, if you still feel hungry once you’ve finished your meal wait 10-15mins and reassess, chances are your brain hasn’t caught up to your stomach but if you’re still hungry after 15mins reach for a healthy snack like nuts, fruit or yogurt and enjoy with a cup of tea. Warm water can assist with digestion.
What should your plate look like? Your plate should be based on these rough guidelines, ½ non-starchy vegetables, ¼ carbohydrate and ¼ protein.
Ready meals are great in assisting meal prep for weight loss and to help maintain a healthy routine. You can sit back knowing your ready meal has been dietitian and nutritionist-approved, made using a variety of fresh, high-quality ingredients and comes to your perfectly portioned. Having them in the fridge or freezer during the week is great for easy lunches and dinners on the nights you get home later than expected or really can’t be bothered cooking.
My favourite Dineamic meals to have in the freezer are the mains for two. In particular, the Chicken Burrito Mix and Thai Green Curry. It’s great knowing we have a quick easy dinner ready and all I need to do is add rice and vegetables.
Alicia McIntyre
]]>Extra virgin olive oil (EVOO) is a healthy, very well-known cooking ingredient and has deep cultural significance in many cuisines and cultures across the world such as the Mediterranean diet. What may be less commonly known are its remarkable health benefits – and our recommendation to include them in your diet. What makes EVOO “extra virgin” is the first cold pressing of olives, preserving their natural antioxidants components and distinctive flavour1.
From drizzling it over salads to adding it to your morning coffee or as a dipping sauce for artisan bread, the versatility of extra virgin olive oil is boundless. In this exploration, we will uncover the key health benefits of EVOO, disease prevalence in Australia and EVOO’s potential impact, how to add EVOO into your diet, recommended intake and how to choose the right brand off the shelf.
In the face of concerning health statistics, incorporating EVOO into your diet can be a simple and impactful step towards a healthier lifestyle.
According to the most recent survey by the Australian Bureau of Statistics (ABS) between 2017-2018, approximately 1.2 million Australians experienced heart disease, stroke, and vascular disease2.
Numerous studies suggest that the consumption of this oil can contribute to cardiovascular health by reducing the risk of heart disease, stroke, and vascular diseases2,3. For example, according to a 2020 study published by the Journal of the American College of Cardiology, identified that participants who ingested as much as one tablespoon (13.5 g) of olive oil per day had a reduced risk of coronary heart disease by 18% over a long-term period3.
Compared to other plant-based oils, EVOO has the highest percentage of monounsaturated fat, which lowers the "bad" LDL cholesterol and increases "good" HDL cholesterol4. It has been shown to lower blood pressure and contain anti-inflammatory and antioxidant properties that are known to improve blood cholesterol levels and blood vessel function3,4.
The ABS reported approximately 998,100 Australians experienced Type 2 Diabetes during 2017-2018, which highlights the increasing prevalence of this metabolic disorder2.
For those currently type 2 diabetic or pre-diabetic, introducing extra virgin olive oil into daily meals can offer many benefits. EVOO is low on the glycaemic index (GI) and helps regulate average blood sugar levels (HbA1c), promoting better glucose control5. A 2017 systematic review published in the National Library of Medicine, concluded that participants who ingested 1.0 - 1.5 tablespoons (15 g - 20 g) of EVOO per day saw a significantly decreased risk of T2DM5.
Additionally, the analysis data provides evidence that EVOO can be beneficial for the prevention and management of diabetes5. The review makes note on the significance of the Mediterranean diet, approximately two-thirds of vegetable fats are found in their cuisine including EVOO5. There have been many links between this diet and the reduced risk of T2DM5.
Throughout 2017-2018, the ABS identified that 67% of Australian adults or 12.5 million people, were overweight or obese – an increase from 63.4% in the previous 2014-2015 survey2.
If you are amongst the majority of Australian adults struggling with weight, the polyphenols in extra virgin olive oil can assist in body weight reduction and weight management6.
You can think of polyphenols as small compounds packed with antioxidants protecting your body against free radicals – they are associated with enhanced metabolism, promotes satiety (the feeling of being full) and appetite control6.
A 2022 study found that the presence of EVOO in the diet optimised the circulation of cholesterol and triglycerides in the body, ultimately reducing LDL (bad cholesterol) oxidation, preventing inflammation in the arteries and an overall reduction in body fat6.
Alzheimer’s disease, the most common form of dementia has been estimated to affect between 40 million – 50 million individuals worldwide7. Although prevalence is quite high, there are many preventative factors that can protect the brain such as diet7. EVOO present in the diet has been associated with being a protective factor to help prevent and even halt the progression of Alzheimer’s disease7.
Additionally, in the 2013 PREDIMED-NAVARRA clinical trial on 522 individuals, the consumption of a Mediterranean diet supplemented with EVOO, and nuts resulted in improved cognitive function in their participants7.
It is important to note that individual responses to EVOO may vary, however, our team at Dineamic highly advocates incorporating EVOO into your diet. The compelling research, though not universally applicable, highlights the potential benefits that adding EVOO can offer to your overall mental health.
Extra Virgin Olive Oil is considered a healthy fat; however, it is quite high in calories. According to research, the average adult is recommended to consume around 2-3 tablespoons of EVOO per day to receive its health benefits8. For children the recommended intake is slightly less, around 1-2 tablespoons per day8.
If you are counting your calories, 1 tablespoon of EVOO is equivalent to 119 calories or 498 kJ.
Amount |
Calories |
Kilojoules (kJ) |
1 tablespoon |
119 |
498 |
2 tablespoons |
238 |
996 |
3 tablespoons |
357 |
1,494 |
EVOO is very a versatile ingredient which can be used on the pan or simply added to your dish straight from the bottle.
There is no single definition of the Mediterranean diet, it can be considered a way of eating based on the traditional cuisines of countries such as Spain, France, Monaco, Italy, Croatia, Bosnia, Greece, Turkey and many more.
The foundation of this diet is plant foods such as fruits, vegetables, herbs, nuts and whole grains and complimenting these foods with seafood, red meats and healthy fats9.
If you wish to follow this type of diet, use these tips to help you get started:
Additionally, our menu offers a Mediterranean inspired Beef Chilli Con Carne which is cooked with approximately 1 tablespoon of olive oil. To get in your daily requirement, you can simply drizzle 1 or 2 tablespoons on-top of this meal!
Look for certifications such as the “Certified Australian EVOO trademark”. You can visit their website which lists all Australian Olive Oil brands that have been certified to help you choose the best on your next trip to the supermarket!
Website: https://australianextravirgin.com.au/brands/
If you want to choose a brand outside of Australia, check the country and time of bottling. EVOO bottled in Mediterranean countries such as Italy are higher in quality. The fresher the bottle the higher the polyphenol content.
Written by James Pun-McConnell
How much EVOO should I eat per day?
For the average adult, it is recommended to consume 2 – 3 tablespoons of EVOO per day.
If you have any special dietary requirements, it is recommended to consult a nutritionist or dietician so they can provide guidance to your individual needs.
Can my kids have Extra virgin olive oil?
Yes! However, it is recommended to consume around 1 – 2 tablespoons of EVOO per day.
What temperature can I heat EVOO?
The smoke point of Extra Virgin Olive Oil is between 190–207 °C which is a safe choice for cooking methods such as pan frying.
How long can I keep EVOO on the shelf?
Once bottled it has a shelf life of 18-24 months. We recommend checking the bottling date to ensure it is between these times. After opening, EVOO is best consumed within 30-60 days.
References
How many times have you heard the advice “eat less processed food”? Us humans have a long record of demonizing foods, from rejecting innocent carbohydrates and gluten, to processed foods becoming synonymous with unhealthy. The real question is whether we should eliminate processed food from our diet?
Natural foods come straight from animals and plants and does not go through any modification (1). Minimally processed foods have undergone cleaning, removal of inedible parts, pasteurization, fermentation, or freezing to improve preservation, but it does not contain added substances (e.g., oil, salt, or sugar) (1). A few minimally processed foods that are probably in your fridge are pre-cut and washed fruits and vegetables, pasteurized milk, packaged brown rice, and dried herbs and spices.
These are obtained from whole foods by processes such as refining, pressing, milling, or pulverising (1). These products are likely in your pantry which you use to cook and season foods including oil from nuts or seeds, honey, sugar, and corn starch.
Processed foods are products which use minimally processed or natural foods that contain more than one added ingredient (e.g., herbs, spices, oils, sugar, or salt) (2). A few of these foods are bread, cheese, canned fish, and tomato pastes.
These foods are mostly made from refined grains, added food substances (e.g., salt, sugar, fat), and artificial ingredients (e.g., food additives, flavour enhancers or colours) to increase palatability (3). These products used a small proportion of whole foods, and primarily uses minimally processed foods with high amounts of sugar, salt, or fats, which makes it low on nutritional value (3). These ultra-processed foods are sugar-sweetened beverages, cookies, ice creams, pre-prepared pizza, and more.
Did these throw you for a loop? Nearly all foods are processed, but it does not make them all unhealthy.
Food processing is astounding. It opened the doors to improving storage of foods, the availability of frozen vegetables when the fresh produce prices are too high, pasteurization of egg and milk that makes the food safer, and the convenience of having pre-packed salads, ready-to-eat meals, canned fish, bread, and microwave rice. If you hear that famous advice about processed foods again, you will know that it is pertaining to ultra-processed foods.
1. Monteiro C, Cannon G, Levy R, Moubarac J, Jaime P, Martins A, et al. Food classification. Public health NOVA. The star shines bright. World Nutr. J. 2016 [cited 2022 Sept 09]; 7(1-3). Available from: http://archive.wphna.org/wp-content/uploads/2016/01/WN-2016-7-1-3-28-38-Monteiro-Cannon-Levy-et-al-NOVA.pdf
2. Food Standards Australia & New Zealand. Processed Foods [Internet]. Australia: Food Standards Australia & New Zealand; 2020. Available from: https://www.foodstandards.gov.au/consumer/generalissues/Pages/processed-foods.aspx
3. Gibney M. Ultra-Processed Foods: Definitions and Policy Issues. Curr Dev Nutr. [Internet]. 2018;3(2). DOI: 10.1093/cdn/nzy077
]]>Ever wonder why some days you’re full of energy and others you just can’t be bothered? It’s likely because of your fluctuating hormone levels. Every woman is different when it comes to her menstrual cycle, and understanding our individual bodies and their natural rhythms is such an amazing tool to make the most of changing hormone levels.
The median duration of a menstrual cycle is 28 days with most cycle lengths between 25 to 30 days. There are 2 main phases of your cycle; the Follicular phase (generally day 1 - 14) and the Luteal phase (generally day 5 - 28). Put simply, these phases are categorised by what our hormones are doing in our bodies during these times, which affects our moods, energy levels, behaviours and more.
The follicular phase is the first half of your cycle and starts on your first day of bleeding through to ovulation. Oestrogen (the primary female sex hormone) levels are low, but start to rise, follicle stimulating hormone (FSL) and luteinizing hormone (LH) rise and peak in the pre-ovulation phase(1).
Everyone experiences slightly different symptoms but it is likely you’ll experience an increase in energy, muscle strength and performance during this phase(2), as well as a quicker physical recovery time. The follicular phase is the perfect time to enjoy higher intensity exercises like running, boxing or to try a new higher intensity workout!
The luteal phase is the second half of your cycle and starts from the day of ovulation through to the day prior to your period. Oestrogen levels begin to rise, progesterone peaks and then in the pre-menstrual phase oestrogen and progesterone drop(1).
This is the not-so-fun phase where premenstrual symptoms (PMS) are common, occurring in 95% of women of reproductive age(3). These symptoms can include bloating, pains, irritability, decreased energy and aerobic capacity, and poor sleep(3). The luteal phase should be all about slowing down, taking it easy and listening to your body. This is the perfect time to enjoy lower intensity movement, such as yoga, stretching and walking, or just rest!
This is your friendly reminder to embrace more balance into your usual routine. Instead of pushing yourself to do a high intensity workout multiple times every week, honour your body and move in a way that feels best for you at the time.
Sophie Kane (@_allbeingwell_)
When carbs were demonized in ’90s diet culture, our faithful potatoes also got a bad rap. Which is so rude considering all that potatoes can do for us! I’m talking mash, roasties, wedges, boiled, baked, hash browns, gems or tater tots, chips, crips, and gnocchi...
Thankfully, The United Nations declared 2008 as the “year of the potato?” - what a time to be alive! Our beloved potatoes were recognized due to their position in the frontline in the fight against world hunger and poverty. Due to their growing adaptability and high nutritional value potatoes have been adopted in countries facing food security issues. (Jansky, 2019) It’s true, not all hero's wear capes!
Based on this potato consumption has increased in Africa and Asia, and because of the – CRAZY - FAD diet culture in developed countries, potato consumption has experienced a sharp decline since 1994 (Jansky, 2019.)
As you can tell I’m a hardcore potato lover from both a nutritional standpoint and someone who loves to cook. So, let's unpack the nutritional profile that got potatoes on the front line.
Firstly, let’s address this carb ‘issue.’ One medium-sized potato (150g) contains around 26.1g of carbohydrate which the Australian dietary guidelines recommend you have 225-325g of per day because carbs are an essential macro nutrient that give us energy, which you... know we need … to survive!
Now that energy is checked off the list we can get down to the nitty-gritty. A 150g potato’s nutrient profile consists of;
As mentioned above, potatoes contain vitamin c, they also contain polyphenols both of which are powerful antioxidants, that help protect our cells from damage. Their antioxidant activities have been shown to have positive effects on our gut health as they protect our intestinal lining from damage. You can learn more about antioxidants here.
Potatoes also contain fibre which helps our satiety and is great for our gut. The skin on your trusty potato contains 3.6g of fibre, the RDI is 28-38g per day, so think before you peel!
Potatoes also contain resistant starch, which has been shown to stabilize blood sugar levels, decrease inflammation and may promote weight loss. Resistant starch plays an important role in our digestive system as it feeds our good bacteria and the cells in our colon (Jansky, 2019.)
As mentioned above potatoes contain resistant starch and fibre which stabilize blood sugar levels helping us maintain energy throughout the day and potentially promoting weight loss. Our bodies break down carbohydrates into glucose, so eating potatoes can also help curb sugar cravings and hunger after a meal. Of course, it depends on how you eat your potatoes. Baked, roasted, and boiled are the healthiest options that will assist in a healthy balanced diet and therefore may promote weight loss.
Like anything, there is no magic food group or quick fix for weight loss. Eating a well-balanced diet with a wide variety of nutritious food groups, while incorporating regular exercise and adequate sleep, are factors in a sustainable approach to weight loss. If you are looking to lose weight or are struggling to lose weight you should reach out to a health professional like a local nutritionist, GP, or dietitian. They will be able to create a unique approach to suit your needs.
Unlike many other carbohydrates, potatoes are naturally gluten-free, making them a great substitute for carbohydrates that do contain gluten.
All in all, potatoes are good for you and should be incorporated into your diet along with other fresh produce. The healthiest way to have your potatoes are boiled, baked, roasted with olive oil, and mashed (without loads of butter.) And have your fried spuds in moderation! Like with your parma at the pub.
But before you go eating potatoes for breakfast, lunch, and dinner, remember everything in moderation!
Alicia McIntyre
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Reference:
Jansky, S., Navarre, R. & Bamberg, J. Introduction to the Special Issue on the Nutritional Value of Potato. Am. J. Potato Res. 96, 95–97 (2019). https://doi.org/10.1007/s12230-018-09708-1
Nutrient Reference Value Australia and New Zealand:
https://www.nrv.gov.au/chronic-disease/summary
The Good Mood Food:
]]>Peanut Butter Brownies
½ cup almond flour
¼ cup cacao powder
¼ cup brown sugar
½ tsp baking powder
2 tbsp peanut butter
½ cup butter (or coconut oil)
⅓ cup dark chocolate
3 eggs
½ tsp vanilla essence
Raspberry Coconut Icing
1 cup coconut yogurt
2 tbsp freeze-dried raspberry powder
Over the recent years there has been the introduction of many new words, a number of which are play on words indicating something similar to the original product, meatless meat or plant-based milk being a couple. The ploy for using words that include a common word in it is so that when the consumer is searching for the food or product whether that is online or in the store, the plant-based products will be mentioned as well. Meatless meat products are meat alternatives not only for ethical reasons but people are now trying to be healthier and wanting to save the environment as much as they can (1).
Although meatless meat has gone from a unique target audience to now a mainstream option, there are still a collection of people who are a little uneasy about the concept, so we are here to teach you a little.
Hopefully, you all knew that meat is the flesh of an animal typically a mammal. Whereas meatless meat are foods that are plant-based products with base ingredients like beans, peas, soy or wheat gluten. These foods look and taste like burgers, mince and even meatballs but contain no meat at all.
Over the decades, meatless meat has evolved to become a product that replicated a meat-like experience from a more traditional variation to now being a 'New Generation Plant-based' development.
Did you know that Traditional Plant-Based Meat presented an alternative product without the assertion to look, taste or cook like traditional meat, therefore not offering a meat-like experience. Products like tofu or tempeh were among the products that were first considered for a plant-based alternative. Tofu was developed in China over 2,000 years ago from soybeans and captured the western world in the twentieth century as a healthier source of protein (2).
While there is also the Indonesian tempeh containing more protein than tofu and seitan from East Asian cuisine made from wheat flour and with a similar texture to chicken (2).
After changes within the industry, the Vegan and Vegetarian community came about the “New Generation Plant-based” which was designed with the purpose to replicate the meat-like experience in all aspects. These products have been shown to replicate the taste through coconut oil to replace animal fat, along with canola oil for a cooking experience like meat and added beetroot for the appearance. It looks like they have it all worked out now.
I'd be lying if I said I wasn't worried about the processing that goes on behind the scenes in producing a meatless-meat product and just as I am to the processing of meat-based products. But like the transition from the traditional products to the now “New Generation Plant-Based'' product, companies are formulating these spin-off products with as little processing as possible.
We have to remember most food products are processed just like bread or milk are, and to learn a little more about the processing involved in plant-based products you can head over.
That’s why we choose Future Farm
Before choosing a plant-based company to work with, our team went ahead to compare a few different companies before finalising our decision. In review of the companies there were a few main points that were discussed including:
To learn more on why we chose Future Farm to work alongside check out (blog name/ link).
Isabelle Farrugia
]]>Enjoying a plant-based diet, but not feeling your best?
Enjoying more plant-based foods comes with many health-benefits; reduced risk of cardiovascular disease, improve gut health, reduced inflammation, plus more.
However, people on plant-based diets, or mostly plant-based diets often experience low energy and nutrient deficiencies. It is definitely possible to nourish yourself with enough nutrients on a plant-based diet, but it helps to be prepared.
Ensure you are eating enough throughout the day.
Plant-based diets are usually lower in calories/kilojoules compared to diets that include meat and animal products. This is because plant-based meat and dairy alternatives like lentils, tofu and plant milks are often higher in fibre and water content but lower in fat. This can mean that you are unintentionally consuming less energy and therefor feeling less energised.
Focus on your protein intake.
For the same reasons that they have less calories, plant-based foods tend to be lower in protein. Protein is an important component of a balanced meal or snack and helps to:
So how much protein should you be eating?
This varies depending on individual needs, but the daily minimum you should aim for consume is 0.8g – 1g of protein per kilogram of body weight.
Some affordable high protein plant foods to include in your diet are beans (1 cup = 15g), lentils (1 cup = 18g), tofu (150g = 18g), edamame (1 cup = 18g) and soy yoghurt (200ml = 14g).
Enjoy foods from all the core food groups to reduce your risk of developing nutrient deficiencies. If your plant-based diet is lacking in any of the core food groups (fruit, veg, protein foods, dairy alternatives, grains and starches, healthy fats), then you can be at risk of deficiencies in B12, iron, calcium, zinc, omega-3, selenium, iodine & more, which can be detected with regular blood tests.
I hope these tips and tricks leave you feeling nourished, satisfied and energised on your plant-based diet!
Sophie Kane @_allbeingwell_
]]>My "secret" recipe and Pendlebury family fave! Plus they're a great balance of healthy carbs, protein and fats, and with a serve of fruit in them and also contain some gut loving fibre! A Sunday morning go to, or great as am afternoon snack.
Topping options: berries, honey, cinnamon, nut butter (which you could also add to the mixture!), freshly squeezed lemon with a sprinkle or stevia, fresh fruit with yoghurt, maple syrup!
My favourite is Greek yoghurt, fresh sliced strawberries and honey
]]>2 tbs wholemeal selfraising flour
Topping options: berries, honey, cinnamon, nut butter (which you could also add to the mixture!), freshly squeezed lemon with a sprinkle or stevia, fresh fruit with yoghurt, maple syrup!
My favourite is Greek yoghurt, fresh sliced strawberries and honey J
Alex Pendlebury
]]>We've waited all year for these delicious little treats and whether you follow the low FODMAP diet or not, you’ll want to get around this recipe! The perfect treat to enjoy with our mulled wine recipe this Christmas!
Ingredients:
fruit mince
250g kent or jap pumpkin (darker skin), roughly chopped into 1/2cm cubes
2/3 cup caster sugar
Juice of 1/2 orange
Juice of 1/2 lemon
1 tbsp Campari
1 tsp cinnamon
1 tsp allspice
1 tsp nutmeg
1/2 tsp rosemary
1 tsp ground cloves
1 tsp vanilla essence
2cm ginger, cubed
Pastry
2 sheets gluten free puff pastry
1/4 cup gluten free flour
1 egg, beaten
Method:
1- Prepare fruit mince the night before by combining all the ingredients and allow to sit in a non-reactive bowl overnight.
2- The next day, pour the mixture into a large saucepan or skillet. Place over a low-medium heat, and allow to cook for around 30 minutes, stirring occasionally. The slower you cook the mixture, the softer the pumpkin and more flavoursome the mixture will be.
3- Once the mixture is nice and thick, remove the mixture from the heat and allow to cool completely.
4- Preheat the oven to 180 C and grease your cupcake tray liberally with butter.
5- Place the dough on a sheet of baking paper and generously flour the top. Cut off about 1/4 of the pastry to set aside for the tops of the pies.
6- Roll remaining pastry out into a large rough rectangle, approx. 1/3 cm thick.
7- Use a circular cookie cutter (that’s significantly larger than your cupcake tray holes) to cut the bases for the mince pies. Lower each pastry round into a cupcake tray hole, gently pressing it flush against the sides without stretching the dough. Continue this process until you have lined 12 cupcake holes.
8- Fill the pastry with the fruit mince and place in the fridge while you make the lids.
9- Cut the excess pastry into stars and press the lids gently but firmly on top of each pie to secure. Use the egg to lightly egg wash the sides of the pies.
10- Place the minced pies in the oven for 20 minutes, or until they smell fragrant and are a lovely golden brown.
11- The pies can be served warm or cold, keep well in an airtight container for up to a week.
]]>The silly season is in full swing, and who doesn't love getting a little bit silly?! Especially after 2020 and 2021 really put us to the test, so whether you’re having zoom xmas drinks, finally catching up with loved ones, cheersing to the borders opening or treating yourself to a glass of your fav beverage after a long day, week, month or year(s) .. you’re not alone! Leading us to the first tip, don't guilt trip yourself, you are ALLOWED to have fun, indulge in the Christmas nibbles and have a one too many mimosas and not feel guilty about it because It's all about moderation!
Balance will restore once you return to your morning walk, healthy brekkie and drink lots of water. However, we know that the festive season, it's not just going to be one night stand of ... all of the above. So we’ve got a few tips on how to maintain - some balance - this silly season!
We know that alcohol has no nutritional value and is high in kilojoules, and that alcohol is referred to as “empty calories.” But that doesn't stop us from refilling our empty glasses, so, sometimes it does come down to our best options in terms of kilojoules! And to put that into perspective we compared each drink to the Aussie fav, Tim Tams.
Popular Beverages: |
Kilojoules (cal) |
Tim Tams |
Corona 335ml |
611KJ (146cal) |
1 1/2 |
Full Strength Beer (450ml Schooner) |
615KJ (147cal) |
1 1/2 |
Rekorderlig Cider |
1045kn (250cal) |
2 1/2 |
Glass Champers 120ml |
355KJ (84cal) |
4/5 |
Mimosa 150ml |
416KJ (100cal) |
1 |
White Wine 150ml
|
426KJ (102) |
1 |
Red Wine 150ml |
481KJ (115cal) |
1 1/4 |
Pina colada |
1210KJ (290cal) |
3 |
Espresso Martini |
1190KJ (284cal) |
2 4/5 |
Aperol Spritz |
522KJ (124cal) |
1 1/4 |
G & T (225ml) |
715KJ (171cal) |
1 1/5 |
Vodka Lime and Soda (200ml glass, 30ml spirit) |
280KJ (66cal) |
3/4 |
Seltzers Ray (330ml) |
368KJ (88cal) |
4/5 |
Spirit 30ml |
280KJ (66cal) |
3/4 |
Is your fav beverage missing? Click here to search.
Hopefully this puts your beverage of choice into perspective, and helps you recognise where you can make better choices: maybe it's the mixer you chose, the cocktail you swap, or maybe you choose the light options that are available like low calorie beer or the very latest craze seltzers. Either way we’ll cheers to you!
Like your mother always told you, make sure you line your stomach with a nutritious healthy meal before you go out. This may help slow down the effects of alcohol and means you're less likely to overeat at the nibbles table. If you can't trust your self-control, move away from the nibbles, or pick out what you think the best option is. If it's “bring a plate”, bring something nutritious and delicious for yourself!
Have lots of WATER before you start drinking and have a glass in between your drinks - this slows down your alcohol intake and helps you keep hydrated. And don't forget that BIG glass before you go to bed, this will alleviate dehydration overnight. - which will help you feel better the following morning.
Heck yes you can! - we can't promise it will equal out your intake BUT we can guarantee it will be fun! Get up and have a boogie, there's nothing like a throwback that gets everyone up dancing. Or don’t take that seat, standing can burn up to 50 calories an hour!
Like mentioned above, balance will restore, don’t let the hangover win. Get out of bed and continue your daily routine, go for a big walk or sweat it out at your gym class, make a healthy delicious brekkie, and remember it’s a new day!
We wish you a safe, healthy, HAPPY silly season!!
Alicia McIntyre
]]>FODMAPs might be difficult to pronounce but determining which ones trigger your Irritable Bowel Syndrome – and amending your eating habits to reduce those debilitating symptoms – doesn’t have to be hard. Here’s how to simplify the process.
FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Quite a mouthful. They’re short-chain carbohydrates found in certain foods that are poorly absorbed in the gut. Although many people can eat them without issues, they can trigger symptoms such as pain, bloating, diarrhoea and/or constipation in people with Irritable Bowel Syndrome (IBS).
Significant research out of Monash University shows that following a low FODMAP diet can improve IBS symptoms in three out of four sufferers.
A low FODMAP diet can help you determine the particular FODMAPs that trigger your IBS attacks, because they’re different for everyone. There are important protocols around successfully completing a low FODMAP diet and it’s best to do so with expert, dietitian guidance. On a low FODMAP diet you will start with the elimination stage in which you restrict all high FODMAP foods over the course of a few weeks. The next stage involves gradually reintroducing the different FODMAP categories to determine which ones set off your IBS symptoms, before learning to manage your eating habits minus those triggers.
It sounds complicated but doesn’t have to be.
Let’s be honest, convivence and creativity weren’t traditionally associated with food intolerances, but ready-made meal services are completely changing that. Whether you’re short on time or you’re not super comfortable in the kitchen, ready-made meals can make avoiding IBS symptoms so much easier. They’re ideal for the elimination phase of the low FODMAP diet as well as managing your known triggers day-to-day. No more deciphering and double-checking ingredient labels or honing your cooking skills, the hard work is done for you!
Dinenamic’s specially curated range of low FODMAP meals tick all the boxes: healthy, tasty, FODMAP-friendly and delivered directly to your door. You can make a meal plan for the week with their selection of risottos, curries, soups, stews and more, (all made from Aussie produce). Meaning you won’t have to think twice about the FODMAP levels in your lunch or dinner.
We’ve tried and tested the dishes and they truly have our stamp of approval. Some of our faves? The lamb tagine for one. The meat was so tender it felt like it was melting in our mouth, plus it had the perfect balance of flavour, without overdoing it. Coming in close second was the butter chicken. Moreish meat plus loads of veggies and we love the wild rice blend – a great way to up your plant intake! And you can’t go past a classic – chicken cacciatore. Slow-braised chicken in a rich, drool-worthy sauce, served with fluffy mash. Such a winner. Ok, and we can’t finish without mentioning the low FODMAP beef Bolognese with gluten-free penne, which tastes like you’ve ordered it from your local Italian restaurant.
Changing your diet can be daunting but these kinds of services can make the process a whole lot easier.
The FODMAP Challenge is an online course designed by Accredited Practising Dietitians to help guide you through the low FODMAP diet to determine your IBS triggers, control your symptoms and improve your quality of life.
]]>We must admit, sometimes we get to the end of the day and want a healthy dinner, but the thought of preparing and cooking is just too much. Well, let us introduce the dream team… our OG mains and their besties, side dishes! Our chefs create healthy food that tastes just like wholesome homemade stuff- all you have to do is heat it up on the stovetop or microwave and dinner is on the table in just 5 mins. We do the work and you get the glory!
For those who are unfamiliar, our mains can be otherwise known as the “Meals For Two” which are available via our online store. They’re 500g of pure deliciousness ranging from rich Italian sauces to flavour bomb curries to Mexican mixes to hearty tagines and are ready to be accompanied by a side of your choice. These sides were created to be mixed and matched with our array of cuisines. Although, word on the grapevine is that our Roasted Cajun Spiced Sweet Potato Wedges are a fantastic treat on its own- why not try them out for yourself, we don’t judge ;)
If you need a little help, we’ve made the job easier by picking out what we think are matches made in heaven. Check out our beginners guide down below. And for the at-home sous chefs out there, we haven’t forgotten about you! You can go a step further by incorporating more homemade additions to your dish, also popped down below. Enjoy!
Meals For Two | Dineamic Sides | The Sous Chef Touch |
Naan bread Papadums Fresh chilli |
||
Chicken Burrito Mix |
Cajun Spiced Sweet Potato Wedges |
Guacamole Soft/hard-shell tacos Tomato salsa |
Moroccan Lamb Tagine |
Dollop of Greek yogurt Fresh herbs such as coriander Chilli |
|
Pop in a ramekin and top with puff pastry Creamy polenta Sprinkle on parmesan cheese |
Find more fun recipes using our mains here!
]]>We all know a healthy diet is essential for our body to function. That’s why at Dineamic, all our menu items adhere to the recommendations of the Australian Guide to Healthy Eating. By creating meals that include a wide variety of nutritious ingredients, we can help you ensure your body is supported with the essential nutrients it needs to thrive.
Getting the right amount of the five food groups each and every day is so important for the optimal performance of your body. But did you know food also affects your brain? Read on for the top 3 brain foods and our tips on how to incorporate them into your diet.
1. PROBIOTICS
You might have noticed that what you eat can have an effect on your mood. The inner workings of our digestive system don’t just help us break down food, but they also guide our emotions. Often called the gut-brain axis, the interaction links the cognitive and emotional performance of our brain to our gut. Ninety-five percent of serotonin is found in the gut!
To keep your gut fighting fit to help improve your mood, incorporate foods that contain probiotics into your diet. Probiotics are found in:
2. CARBOHYDRATES
Did you know our brain consumes 20% of glucose-derived energy? Meaning our brains need carbs to survive! Glucose, the cement that forms carbohydrates, plays a role in the production of the happy chemical, serotonin. Without enough glucose, our brain can’t function correctly. Glucose is found in:
3. FATS
Specific fats are very important in the structure and function of neurons. Did you know 60% of the brain is made up of omega-3 fats? Omega-3 has also been linked to the reduction and development of dementia. To get more omega-3 in your diet, try:
START LIVING A HAPPIER AND HEALTHIER LIFE WITH POWERFUL BRAIN FOODS
Well there you have it, our top three brain foods to start adding to your diet. By incorporating these nutrients into our daily lives, you can treat your brain with the care and support it needs!
What brain foods do you like to eat? Got any recipes that use probiotics, omega-3s or carbs? Tell us in the comments!
]]>For some time now, we’ve known that certain foods can trigger particular gastrointestinal symptoms, but thanks to advancements in science and technology it’s now easier to pinpoint which types of ingredients and in what quantities cause such discomfort. FODMAPs can be particularly troublesome for those with hyperactive gut sensitivities. To find out exactly what is involved, here’s a beginners guide to understanding more about the Low FODMAP Diet.
What are FODMAPs?
In short, they are a group of poorly absorbed fermentable short chained carbohydrates that can lead to excessive fluid and gas production causing gastrointestinal discomfort (e.g. bloating, abdominal pain and distension in some people
FODMAP definition:
Due to their smaller molecular size, FODMAPs draws in water causing an osmotic effect in the large intestine (this would be when diarrhoea comes into play). The carbohydrates that are poorly absorbed undergo fermentation in the large bowel producing hydrogen and methane gas which is the cause of bloating, excessive flatulence, abdominal pain and distension.
How does the diet work?Dietary restriction of FODMAPs or what is known as the low FODMAP diet has been shown to be an effective treatment for reducing IBS symptoms in 50-76% patients by reducing the fermentable load on the colon, thereby reducing gas production and the internal expansion/pressure of the lumen increasing abdominal size. To take the science out of it – less FODMAPs = less stress on the colon, less gas, pressure & discomfort1-6.
The diet follows a three-phase approach and is a temporary means for pinpointing which ingredients trigger symptoms in an individual.
It’s always recommended that you get guided assistance from an Accredited Practicing Dietitian (APD) who specialises in low FODMAP diets so they can tailor modifications for you without compromising on the nutritional adequacy of your diet. It is important to remember that everyone differs in their tolerance thresholds and that not everyone will experience symptoms with every type of FODMAP..
Common FODMAPSFODMAPs are found in a variety of foods8 with the main ones being:
Low FODMAP Monash App uses a traffic light system to categorise foods into what can be eaten freely and which should be limited. ‘Red foods are those high in FODMAPS and should be avoided, orange foods are moderate in FODMAPs and may be tolerated by some and green foods are low in FODMAPs and safe for consumption’. Think of it as the master of all FODMAP databases… particularly because Monash basically invented the diet.
Alternatively, resources such as the Low FODMAP Diet Food Shopping Guide by Sue Shepherd or the FODMAP Friendly App are also useful.
So you’ve gone through the battle of the elimination phase, but still haven’t seen any improvements? If your gut is particularly sensitive, eating a combination of low FODMAP ingredients throughout the day may still be triggering symptoms, something that is referred to as ‘stacking’.
Stacking occurs when you eat multiple quantities of one or more low FODMAP foods that come from the same FODMAP group whether in a single meal or close together. These FODMAPs can then accumulate and trigger symptoms. It goes without saying that this diet is largely dose-dependent- meaning serving size is particularly crucial. This is why regular assessments to understand your threshold is a must!
Gluten Free vs Low FODMAPGluten is a protein found in wheat, rye, barley and oats whereas FODMAPs are carbohydrates. Although the low FODMAP diet counters for a lot of carbohydrate sources that contain gluten, gluten free products are not necessarily also low FODMAP. For example, chickpea flour, inulin (a common starchy carbohydrate found in chicory root) and honey may be commonly found in gluten free items but are considered high FODMAP ingredients. As labelling laws require wheat to be declared as an allergen some ingredients such as wheat starch, wheat maltodextrin and wheat glucose are usually acceptable. Soy sauce containing wheat is also low FODMAP at 2 tablespoons per serve, which is more than enough for seasoning.
Dineamic Low FODMAP MealsBefore you get stuck into the low FODMAP diet, we highly suggest talking to a health practitioner first. If you have been advised to follow a low FODMAP diet, Dineamic provide a range of Low FODMAP meals created according to the Monash guidelines without the use of garlic or onion in any of the meals.
References
Our Dineamic Foodstore, located in the heart of South Yarra, supplies our entire range of ready meals for one, mains & sides and soups. One of our team nutritionists creates recipes for our delicious in-house baked goods catering to a wide range of dietary requirements. We also serve up Allpress coffee and nutritious smoothies!
Visit our friendly and knowledgeable staff in store from 7:30am – 7:00pm Weekdays & 9:00am – 4:00pm Weekends.
So what can you do? Well if some of these behaviour patterns seem all too familiar, and this is something you want to change, it might be time to unfollow a few of the worst offenders, put your phone down and get outside to clear your mind.
]]>
The month of June is Bowel Cancer Awareness Month and we’re doing our part to raise awareness by sharing some important information about one of Australia’s deadliest cancers.
What is Bowel Cancer?
Bowel cancer is also known as colorectal cancer and as the name suggests, it can affect any part of the colon or rectum. These two organs make up the large intestines. 1 Bowel cancers develops from growths, known as polyps on the lining of the wall of the bowel. 1 It’s important to note, that polyps are common and not all polyps become malignant (cancerous). 1 In Australia, it is estimated that 15,206 people are diagnosed with bowel cancer each year, affecting any gender, and both young or old. However, with early detection and prevention 99% of cases can be treated successfully. 1
There are a few modifiable lifestyle factors that can reduce your risk of developing bowel cancer.
Researchers have found that keeping physically active can reduce your risk of developing bowel cancer by 16%. 1As per the National Physical Activity Guidelines, adult Australians should aim to be physically active each day of the week for approximately 30 minutes or more. Any way to get the body moving is great, it could be a brisk walk, game of sport, bike ride, pilates or yoga. Also remember to limit sedentary habits, for example watching TV or playing games. Whilst working from home has become much more common nowadays, remember to get up and move around to break up long periods of sitting! 5
As many people do not exhibit any symptoms in the early stages of developing bowel cancer, it is important to get screened after the age of 45 or sooner if you have a family history of bowel cancer. A faecal immunochemical test (FIT) can be done at home for bowel screening. This test looks for small amounts of blood in stools that cannot be observed by the naked eye. There are also several other tests that can be conducted by a medical professional to examine your bowel. Please speak to your GP for further information or to raise any concerns you may have. 6
By Bianca Petrovski
1 Bowel Cancer Australia - Awareness, Support & Research [Internet]. Bowelcanceraustralia.org. 2022. Available from: https://www.bowelcanceraustralia.org/
2 Diet | Reduce your risk | About bowel cancer [Internet]. Bowel Cancer UK. 2022. Available from: https://www.bowelcanceruk.org.uk/about-bowel-cancer/risk-factors/reducing-your-risk/diet/
3 Dietary fibre series - insoluble fibre [Internet]. Monashfodmap.com. 2022. Available from: https://www.monashfodmap.com/blog/dietary-fibre-series-insoluble-fibre/
4 Dietary fibre series- soluble fibre [Internet]. Monashfodmap.com. 2022. Available from: https://www.monashfodmap.com/blog/dietary-fibre-series-soluble-fibre/
5 Physical activity and exercise guidelines for all Australians [Internet]. 2022. Available from: https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians
6 Australia B. Tests & investigations - Bowel Cancer Australia [Internet]. Bowelcanceraustralia.org. 2022. Available from: https://www.bowelcanceraustralia.org/tests-investigations
]]>
Birthday cakes or even treats for the office to celebrate some achievement are hard to decline. Try indulging with a small plate, stick to one serving and holding a drink in one hand make it easier. Then count the kilojoules into the evening meal that night, limiting your dinner to plenty of vegetables and lean meat.
— Move a little more. Ok, not as easy as that, otherwise you would’ve done it already. But, here’s the thing; you need to get real about this. It’s the absolute truth when you say you haven’t got time or you’re too tired, but make the time. Small steps, no gigantic ones otherwise you’ll never stick at it. Try getting up 30 minutes earlier and going for a walk, take the stairs not the elevator, park a little further away or take public transport. It might all seem cliche, but the more often you move, the more you'll want to.
— Swap into your diet low fat milk, whole grain bread, fresh fruit and vegetables - it may seem like a small change, but it will certainly help.
— Prepare your pantry; have a little snack cleanout. You may get some initial rumblings from family members but stick to your guns. Reach for some nuts or a cracker with hommus, instead of the cookies or chips.
— Try not to let boredom at night lead you to snacking. Have your main meal and a small healthy snack prior to bed. If you are after-dinner snacker, make this the first behavioural change you make towards healthier options. You will notice the difference!
— Keep healthy meals frozen meals on standby, for those "just can't be bothered" nights. Great when you don't have time or don't want to cook. Keep a supply of frozen veggies to steam or make a salad, or frozen berries to have with yoghurt.