8 principles of low-glycaemic eating

Healthy heart check list

A Low glycaemic diet can help you to control your weight by minimising spikes in your blood sugar and insulin levels. This is particularly important if you have type 2 diabetes or are at risk of developing it.  Low glycaemic diets have been linked to reduced risks of cancer, heart disease and other conditions.

Eight principles of low-glycaemic eating 

  1. Eat a lot of non-starchy vegetables, beans, and fruits such as apples, pears, peaches, and berries. Even tropical fruits like bananas, mangoes, and papayas tend to have a lower glycemic index than typical desserts.
  2. Eat grains in the least-processed state possible: “unbroken,” such as whole-kernel bread, brown rice, and whole barley, millet, and wheat berries; or traditionally processed, such as stone-ground bread, steel-cut oats, and natural granola or muesli breakfast cereals.
  3. Limit white potatoes and refined-grain products, such as white breads and white pasta, to small side dishes.
  4. Limit concentrated sweets — including high-calorie foods with a low glycemic index, such as ice cream — to occasional treats. Reduce fruit juice to no more than one-half cup a day. Completely eliminate sugar-sweetened drinks.
  5. Eat a healthful type of protein, such as beans, fish, or skinless chicken, at most meals.
  6. Choose foods with healthful fats, such as olive oil, nuts (almonds, walnuts, pecans), and avocados, but stick to moderate amounts. Limit saturated fats from dairy and other animal products. Completely eliminate partially hydrogenated fats (trans fats), which are in fast food and many packaged foods.
  7. Have three meals and one or two snacks each day, and don’t skip breakfast.
  8. Eat slowly and stop when full.

Adapted from Ending the Food Fight, by David Ludwig with Suzanne Rostler (Houghton Mifflin, 2008).

 

Australian’s getting fatter

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Australian’s are getting fatter. In the past 23 years Australian’s have gained, on average, about 6kg. Since 1989, the average adult male has gained 6.5kg while women are 5.7kg heavier, according to an analysis by the Heart Foundation. Two thirds of Australian’s are now outside the new recommended weight range and the extra kilo’s are putting the nation’s health at risk. Dr Robert Grenfell, Heart Foundation spokesman said, “carrying too much body fat puts people at risk of cardiovascular disease, the No.1 killer of Australian men and women, as well as diabetes, some cancers and numerous other health problems”.  Prevention is the key, regular exercise, nutritious diet, not smoking and moderate alcohol intake.

Fats & Figures


Average male weight 1989/1990 79.4kg, 2011/2012 85.9kg.

Average female weight 1989/1990 65.4kg, 2011/2012 71.1kg. 

Average male BMI 1989/1990 25.3, 2011/2012 27.9

Average female BMI 1989/1990 24.3, 2011/2012 27.2

Source: The Daily Telegraph, Sunday February 23, 2014

Exercise found to be equal to drugs for diabetes & heart disease

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One of the key health benefits of exercise is that it helps normalise your glucose, insulin, and leptin levels by optimising insulin and leptin receptor sensitivity. This is perhaps the most important factor for optimizing your overall health and preventing chronic disease, and may explain why exercise is such a potent preventive medicine.

In fact, researchers recently suggested that exercise is “the best preventive drug” for many common ailments, from psychiatric disorders to heart disease, diabetes, and cancer. According to Jordan Metzl, a sports-medicine physician at New York City’s Hospital for Special Surgery and author of The Exercise Cure:

“Exercise is the best preventive drug we have, and everybody needs to take that medicine.”

And, as stated by Dr. Timothy Church, director of preventive medicine research at the Pennington Biomedical Research Center in Baton Rouge:

“Exercise strengthens the entire human machine — the heart, the brain, the blood vessels, the bones, the muscles. The most important thing you can do for your long-term health is lead an active life.”

Incorporate a wide variety of exercises including;
1. Stand Up Every 15 Minutes
2. Interval (Anaerobic) Training
3. Strength Training
4. Core Exercises
5. Foundation Training
6. Stretching

Source: Food Matters by Dr. Mercola

Read more

Live a Longer & Healthier Life

live healthy

Follow these tips to live a longer and healthier life!

1. Eat well
A sensible diet couldn’t be more important in staying healthy. Eat lots of antioxidant-rich fruit and vegetables, drink plenty of water and keep those portion sizes under control.

2. Give up smoking
You’re too important to let cigarettes cut things short. Commit to quit and you’ll find the results, from increased lung capacity to sense of smell and taste, are a worthy reward.

3. Sleep enough but not too much
Make sure you get enough rest – 7-9 hours is generally recommended for adults – but don’t overdo it. Oversleeping has been linked to a variety of medical issues, including heart disease.

4. Be positive, laugh lots
Maintaining a positive attitude isn’t always easy, but it pays to try and keep that mental glass of yours half-full. Remember, no matter how busy you are, there’s always time to laugh.

5. Exercise
Keep your heart in shape by making sure you factor plenty of exercise into your weekly routine. Whether it’s strolling to work or hitting the gym, stay active – a healthy body leads to a healthy mind.

6. Know how to relax
With so much going on in your workaday world, it’s easy to get swallowed up by the daily grind. Leave work at work, and when you’re there, don’t skip those restorative lunch breaks.

7. Drink in moderation
Be it an ice cold beer or glass of wine, there’s nothing wrong with a drink to help you unwind. Moderation is key, of course, or risk health repercussions that far outweigh any benefits.

8. Manage stress
Exercise, yoga, meditation – choose yourself a pastime to help keep stress at bay. And if you feel things getting on top of you, don’t suffer in silence; simply talking to someone can work wonders.

9. Turn off the TV
With so many of us glued to screens during the day, it’s essential to find some time to unplug. Rather than switching on as soon as you get home, why not switch off with a good book and a bath instead?

10. Stay out of the sun
Soaking up some sun may soothe the soul and boost those vitamin D levels, but caution should always be taken to protect yourself from harmful rays. Make sure to wear a hat, lotion and never stay out for too long.

live

Source: The Biggest Loser 2014

Bushwalk – Roseville to Seaforth return

Natural Bridge

Join us for for a bushwalk in the Garigal National Park and walk from Roseville to Seaforth return. The walk has many highlights, including great views of Bantry Bay, the Historic Magazine Buildings and the Natural Bridge (pictured above). This walk is blessed with great bushland and views of Middle Harbour.

Date: Sunday 23 February 2014
Start Time: 7am
Finish Time: 11.30am
Distance: 20km
Meeting Pace: Babbage Rd, Roseville at entrance to Roseville Bridge walking track
Cost: a class on your 10 pass or casual $25
Bring: Back pack, water and snacks
Bookings: book via email info@healthquarters.com.au or SMS/call 0418 49 00 62

Poached chicken salad with goddess green dressing

chicken salad

This is a delicious chicken salad and filling meal that will blow any preconceptions about boring salads clean away!

Ingredients

  • 4 good handfuls mixed leafy greens
  • 1 cup alfalfa
  • ½ cup snow pea sprouts
  • 1 Lebanese cucumber, sliced
  • 1 bunch asparagus, trimmed
  • Handful chopped mint and parsley
  • Sprinkle of pumpkin seeds or smashed pistachio
  • 300g poached or grilled skinless chicken breast, sliced

Green goddess dressing

  • 1 bunch parsley leaves
  • 1 bunch mint leaves
  • 1 lemon
  • ½ cup cold pressed olive oil
  • Black pepper and a little sea salt to taste

Mix all ingredients for the salad into a large bowl. Make the dressing by combining the herbs, lemon zest, juice and olive oil into a good high-speed blender.  Season with a little pepper. Serve each salad with 2 tablespoons of dressing and enjoy for a healthy lunch or dinner (makes 1 1/2 cups).

Nutrition per serve
Protein: 39.2g
Total fat: 12g
Carbs: 3.7g
Fibre: 5.3g
Calories: 286
Kilojoules: 1200

Poaching the chicken breast
Place 2 chicken breasts, 3 cups of water, pinch of salt, juice of 1 lemon and the stems of a bunch of fresh parsley or thyme in a saucepan. Bring to the boil gently, then turn the heat down very low. Cover and simmer on a gentle heat for 15 minutes (do not boil). Check to see if they are fully cooked through. Remove the chicken breasts and enjoy hot or cold.

Note: Other protein sources can be used in place of the chicken, such as grilled white fish, tinned tuna or wild salmon, sardines and even rare cooked grass fed beef. Vegetarians can use cooked green lentils, tofu or smashed organic eggs in place of the chicken for added protein.

Serves 2
Time it takes: 10 minutes (plus 25 minutes if poaching chicken breast)

Recipe courtesy of Teresa Cutter. Find more of Teresa’s recipes at The Healthy Chef 

Superfood Salad

Superfood-salad_0746-2-652x434

This really is a super duper superfood salad.

Ingredients

  • 500 g spinach leaves – about 2 cups for each person
  • small bunch parsley, chopped
  • 250 g (1 cup)  cherry tomatoes
  • 1 small red onion
  • 6 apricots, halved or alternatively you can use plums, figs, roasted pumpkin or sweet potato.
  • 250 g blueberries
  • 2 tablespoons goji berries
  • 2 tablespoons pumpkin seeds
  • Raspberry dressing (see recipe below)

Method

Place spinach into a large serving bowl. Add the rest of the salad ingredients except goji berries and seeds and arrange decoratively over the top and between the leaves. Finish off by scattering over the goji and pumpkin seed. Drizzle with dressing just before serving and enjoy.

Serves 4

Nutrition (no dressing)

Protein: 5 g
Total fat: 1.8 g
Saturated: 0.2 g
Carbs: 16.3 g
Iron: 4.8 mg
Fibre: 7.6 g
Calories: 104

 

Raspberry dressing

Ingredients

  • 100 g (1/2 cup) raspberries
  • 60 ml (1/4 cup) cold pressed olive oil

Method

Smash raspberries with a fork then whisk in the olive oil if you want a chunky dressing. Blend with the olive oil if you want a smooth dressing. Keeps in the fridge for 4 days. Serves 6

Nutrition (dressing)

Protein: 0.2 g
Total fat: 9.8 g
Saturated: 1.4 g
Carbs: 1 g
Calories: 92

Recipe courtesy of Teresa Cutter. Find more of Teresa’s recipes at The Healthy Chef 

Make a better salad

salad

I absolutely love salads! Salads are delicious, healthy, nutritious and satisfying for lunch and dinner. It’s very easy to meet the daily vegetable quota of 5+ serves of vegetables a day with a salad. Follow these tips to make a better salad and for salad ideas.

Prepare the leaves - Wash the salad leaves well with plenty of water to wash away any dirt or bugs. Drain the water and dry the leaves with a clean tea towel or in a salad spinner.

Slice veggies – Ideally slice your veggies thinly and use a grater for raw carrot and beetroot.

Mix it up – There are a huge variety of vegetables that go nicely in a salad. Use herbs, different types of onions, coloured capsicum, tomatoes, sprouts etc.

Add protein – To turn your salad into a meal, add some protein either in the salad or on the side. Add nuts or seeds to your salad to boost the fibre, mineral and protein content.

Dress it up – make your own salad dressing. Use a cold pressed extra virgin olive oil or other healthy nut or seed oils and then add  a vinegar such as balsamic, apple cider vinegar or wine vinegar and/or citrus juice such as lemon or lime juice. Use the ratio, 3 parts oil to 1 part vinegar.  You may even want to add a touch of Dijon or whole grain mustard or tahini. Add the dressing just before eating to avoid the leaves going soggy.

Spice it up – chop up some garlic or even chilli and season with salt and pepper.. Garlic has amazing properties and has been linked to fighting cancer, blood clots, reducing blood pressure and raising good cholesterol (HDL).

Aim to eat a salad a day!

 

Health benefits of salad

salads

The evidence is clear that the more fruit and vegetables you eat, the healthier you’ll be. Fruits and veggies are loaded with vitamins and minerals, and provide antioxidants that may prevent a number of diseases, including cancer and heart disease. Evidence suggests that antioxidants are best acquired through whole-food consumption rather than as an over-the-counter pill, so eat your fruit and veggies at every meal!

Leafy salad greens and vegetables are also known as functional alkaline foods. The American Journal of Clinical Nutrition states that alkalising diets improve bone density and serum growth hormone concentrations and also help to prevent muscle wastage. It also suggests that eating between five and nine serves of salad or vegetables a day can be a more effective strategy in prevention and treatment of chronic disease. A salad serve is about a cup or a large handful of leafy greens or half a cup of veggies.

Salads also act like a prebiotic in your gut. Prebiotics are non-digestible high fibre foods that stimulate the favourable growth of probiotic bacteria in the gut, which can boost your immune system and stimulate better absorption of nutrients from food. The word probiotic means prolife, so where possible choose foods that are life-giving.

Source: Australian Fitness Network

Looking for healthy salad recipes, click here.

What is your 2014 exercise goal?

 

“Goals are the fuel in the furnace of achievement” Brian Tracy, Eat that Frog

We all know the benefits of regular exercise, right? However, are knowing the benefits providing you with the motivation to actually exercise, probably not! However; by setting yourself a big challenging exercise goal, like walking the six foot track, doing the 50km coastrek or running in a 10km fun run, you have something bigger and better to achieve than just exercising! By training for a big, challenging goal you will actually receive the benefits of regular exercise yet, achieve something greater.

What is your 2014 exercise goal???

goal setting

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