Blog
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Smart eating for managing diabetes
Alongside physical activity, dietary modifications can make a huge difference for people living with diabetes. In this article you will find valuable tips on smart eating for managing diabetes. According to the latest statistics, 1 in 20 Australians have diabetes (1). In simple terms, diabetes is a health condition in which the body does not produce enough insulin and/or is not effective at using it for transporting sugar from the blood into cells. As a result, individuals with diabetes have a high level of sugar in the blood, which can lead to multiple complications and eventually death. The sugar in the blood comes from both the carbohydrates in the food…
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Omega-3 supplements for exercise inflammation
The growing interest in using omega-3 supplements for exercise inflammation stems from the anti-inflammatory and antioxidant properties of these polyunsaturated fatty acids. Exercise produces both inflammation and oxidative stress, which might sound like a bad thing but it’s actually good. The biological responses to exercise allow the body to adapt to training. However, excess inflammation can be counterproductive, especially when it interferes with subsequent training or, even worse, competition. Similarly, injuries and illness generate inflammation and oxidative stress which should be mitigated under certain circumstances. This article is based on a systematic review of 13 studies that analysed the effects of omega-3 supplements on various markers of inflammation and muscle…
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Recipe: Beetroot and orange 3 ways
This is a choose-your-own-adventure recipe for a drink you can make when you have an orange and cooked beetroot on hand. Either way, the result is vibrant in colour, packed with nutrients and full of flavour. You can use packed cooked beetroot or leftover unseasoned cooked beetroot if you have it in the fridge. Option #1 is an any time/pre-workout version. It is a good source of carbohydrates and fluid. Option #2 is a breakfast/post-workout version. Besides the carbs and fluid, it contains protein to aid with satiety, muscle maintenance and/or post-exercise recovery. You can choose any unflavoured/natural protein powder, either whey or plant based. Option #3 is an alcoholic…
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Recipe: Celery soup with pear and blue cheese
Whenever you find yourself buying a whole bunch of celery just to use a stick or two, make soup. This celery soup with pear and blue cheese uses flavours proven to go well together in a new delicious format. This recipe is gluten-free and can be made vegetarian by using vegetable stock and omitting the bacon. You can make it vegan by using vegetable stock and plant-based cheese, in addition to omitting the bacon. If you don’t like blue cheese, you can use other cheese such as cottage, ricotta or feta if you like mild flavours, or cheddar, gouda or Manchego for a more complex taste profile. If you cheese…
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Using AI to estimate food intake
Using AI to estimate food intake is an interesting and time-saving use of technology, especially when using photos. But how accurate is it? To answer this question, I ran a test using 5 of my recipes. For each one, I asked ChatGPT to estimate the nutritional content based on a photo of the dish and the ingredients list. I also ran the analysis using my dietetics software. Below are a few observations based on this experiment: Dish 1: Sweet potato, chickpea and haloumi bowl ChatGPT output based on photo To estimate the nutritional content of the meal in the image, let's break down the components based on the provided ingredients…
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Product review: John West ready to eat salmon fillets
John West ready to eat salmon fillets are convenient to-go protein alternatives to canned salmon. They come in 4 flavours and can be found in supermarkets. John West ready to eat salmon fillets These products are available in the canned fish aisle of supermarkets. They come in cardboard boxes containing a plastic pouch with the salmon inside. The pouch has indentations for easy tear. The torn pouch can be placed in a container (otherwise it’ll leak) and microwaved for 30 seconds, but you can also enjoy the product cold, depending on what you are eating it with. John West ready to eat salmon fillets currently come in 4 flavours: Lemon…
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What to drink when you are not drinking
Whether you have decided to cut down on alcohol, are doing Dry July or have been selected as the designated driver, this is your guide to what to drink when you are not drinking. What are non-alcoholic drinks In the broadest sense, a non-alcoholic drink is any beverage that does not contain alcohol. By this definition, water, soft drinks, juice and cordial have always been there, as well as coffee, tea, etc. However, in the more modern sense, non-alcoholic drinks, a.k.a. NA drinks or zero alcohol drinks refer to alternatives to alcohol-containing beverages. A non-alcoholic drink is defined as “a beverage containing less than 0.5% alcohol by volume (ABV) that…
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Recipe: Small batch banana miso bread
This small batch banana miso bread is perfect for when you are craving banana bread but don’t want to bake a full loaf or when you have one ripe banana that needs to be used. The miso and butter (I prefer salted) give this banana bread a wonderful salted caramel vibe. This recipe uses almond flour and corn flour, making it gluten-free. Make sure you check the ingredients for the corn flour as some products labelled as such are actually made from wheat. Because of the small format, the ideal cooking appliance for this recipe is a toaster oven. If you don’t have one, you can use a regular or…
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Bowel cancer and diet
June is Bowel Cancer Awareness Month, an annual reminder from Cancer Australia of a cancer that touches many lives and cannot only be prevented but also treated when caught in time. Bowel cancer is the second deadliest cancer in Australia. About 103 people die due to bowel cancer each week (about 5350 people per year). What is bowel cancer? “Bowel cancer, also known as colorectal cancer, can affect any part of the colon or rectum; it may also be referred to as colon cancer or rectal cancer, depending on where the cancer is located (1)”. Bowel cancer risk factors Like any health conditions, risk factors for bowel cancer can be…
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Winter weight gain
Winter weight gain is a well-documented issue around the world. There are several factors contributing to this, including the end of year holidays in the Northern Hemisphere. Winter weight gain due to holidays Studies have found people gain up anywhere from 0.41 to 0.88kg on average during the end of year holidays (Christmas, New Year, Thanksgiving in North America, etc.), which in the Northern Hemisphere occur in winter (1). This makes sense due to many factors that cluster around the holidays such as energy-dense meals and desserts, numerous social gatherings which involve food, increased alcohol intake, and a decrease in physical activity. Winter weight gain due to climate On the…
