Health
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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…
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Survey: Non-alcoholic alternatives
Non-alcoholic alternatives to beer, wine and spirits are increasing in popularity. They are now available in regular supermarkets in addition to bottle shops and specialty stores. I have tried several non-alcoholic alternatives in the past, with more misses than hits. A few hits have been: I am in the process of testing other products for my own consumption but also to recommend to my clients. Please help me out by recommending any beverages you love below. Thanks in advance!
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How to sandwich
Making a sandwich is very simple but if you rely on a sandwich as a meal you might be doing it wrong. In this article you will learn how to sandwich using components that will cover your nutritional needs. How to sandwich In its simplest form, a sandwich is a filling between 2 slices of bread. This is fine as a snack or as part of a meal. However, if you are having a sandwich as a main meal (breakfast, lunch or dinner) you want to make sure it is substantial and nutritious. The bread Normally, the bread is the main carbohydrate-containing component of a sandwich. For most people in…
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Common weight loss mistakes
When embarking on a weight loss journey, it’s essential to navigate with care to avoid common weight loss mistakes that can hinder progress. Common weight loss mistakes The reasons why people struggle to lose weight are not the same for everyone. Each person comes with their own mix of biological, psychological, behavioural and environmental factors. However, if weight loss is difficult for you, chances are you are making one or more of the mistakes below. Drinking your calories Drinking calories is way easier and less satiating than eating calories. Most people will recognise soft drinks and alcoholic beverages as empty calories. However, there are other beverages such as juice, coffees…
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Reusing flavour
Healthy food does not need to be bland or expensive. Reusing flavour means taking advantage of the flavour that is already present in other foods instead of throwing it in the bin or down the drain. Reusing flavour Pickle juice Pickle juice is the liquid in which different jarred or canned vegetables are packed. These include pickles, gherkins, cornichons, jalapeños, pearl onions, giardiniera, tsukemono (Japanese pickles), etc. Pickle juice normally contains water, vinegar and seasonings. Some contain sugar, artificial colours and other additives, so read labels if this is a concern for you. How to reuse Fermented vegetable juice Similar to pickle juice, this is the liquid that comes in…
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What does 80-20 look like?
For many people, shooting for an 80-20 split of “healthy” vs “unhealthy” meals allows them to have some flexibility while still meeting their goals. But what does 80-20 look like? 80-20 vs 90-10 80-20 and 90-10 are common ways some people define how strict their diets are. These numbers refer to the percentage of meals that are “good” vs “bad” or “healthy” vs “unhealthy”. However, many people who throw those numbers around don’t actually quantify their meals. They say “I eat about 80% healthy” but when you ask them to look at their day-to-day diet they realise it’s more like 70-30 or 60-40. Allowing for a percentage of “unhealthy” meals…
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The post-workout meal
By definition, the post-workout meal is whatever an athlete consumes after exercising. The main purpose of this meal is to help with repair and recovery. The post-workout meal The purpose of the post-exercise meal is to replenish: Timing Out of the 3 goals of the post-workout meal, the most pressing is rehydration. Replenishing fluids and electrolytes lost via sweat should be as quickly as possible after training or competition to prevent detrimental health consequences. The replenishment of both glycogen and muscle protein happens in the several hours after exercise. For example, the “anabolic window”, i.e. the period of time in which protein turnover is maximised in the muscles after exercise…
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How to eat 30 plants a week
Eating a variety of foods, in particular plant foods, is essential for gut health. This is because plants contain prebiotic fibre, polyphenols and other components that can improve the health of our gut via their effects on our gut microbes. Why 30 plants a week? This is the number that has been assigned as a ballpark target by gut health experts to ensure enough variety. Much as 8 glasses of water per day or 10K steps per day, there is nothing magical about the number 30, other than bringing you close to the optimal consumption of beneficial plant components. The concept of eating 30 plant a week is not only…
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Bananas in smoothies yay or nay?
If you follow health and nutrition news, you might have heard that you should never put bananas in smoothies. In this article, we will attempt to answer the question: Bananas in smoothies, yay or nay? A recent study found that pureed bananas (as in smoothies) have increased activity of an enzyme that degrades a type of polyphenols (1). Among health and nutrition experts, Dr Rhonda Patrick PhD is one of the most credible sources that has brought this research to people’s attention in the past few weeks. Check out the clips below: Below are some examples of media headlines for the same study: The study The research paper (1) included…
