Christmas and New Year are almost here and many people are wondering how to stay healthy during the holidays. Some people don’t even think this is possible and just surrender to gluttony. Tips for staying healthy Below are some ideas that hopefully will help you mitigate the damage during the holidays. Be consistent most of […]
Category: Nutrition
Discretionary choices (a.k.a. junk food)
Discretionary choices, discretionary foods, non-core foods, energy-dense, nutrient-poor foods are some of the names given to junk food. These are foods that should not represent a large part of a person’s food intake. Nutrient profile These foods typically contain a high amount of saturated fat, added salt, added sugar and/or alcohol (1). As a general […]
What are cruciferous vegetables and are they healthy?
Cruciferous vegetables (a.k.a. Brassica) are a group of vegetables named for their cross-shaped flowers. They include broccoli, cauliflower, cabbage, Brussel sprouts, broccoli sprouts, Chinese broccoli, Chinese cabbage, collards and kale. (1, 2, 3). All these vegetables contain organic sulphur-containing compounds with a characteristic foul smell (2). These compounds have been investigated for their potential health […]
Fruit and vegetable intake: Guidelines vs reality
The Australian Dietary Guidelines recommend an average minimum daily intake of 5 serves of vegetables (including legumes) and 2 serves of fruit to prevent chronic disease. Nutrients in fruits and vegetables Most fruits, vegetables and legumes are good source of carbohydrate (sugar and/or starch) and fibre. They also water and contain micronutrients, such as vitamins, […]
Alcohol and health: To drink or not to drink
With the end of the year almost here, most of us have social events to attend, which in many cases means increased alcohol consumption. If you wonder what’s the relationship between alcohol and health, read on. Alcohol, a drug and a nutrient Alcohol is one of the most prevalent socially accepted drugs. It is also […]
Health benefits of nuts
The health benefits of nuts are widely accepted in many cultures. Most traditional cuisines incorporate nuts in one way or another. Nuts are part of many dietary patterns, including vegan (raw or regular), vegetarian, pescetarian, paleo, keto, Mediterranean, etc. Tree nuts and peanuts Tree nuts include walnuts, almonds, macadamia nuts, etc. Peanuts are botanically legumes, […]
What is lucuma (and how to pronounce it)
Lucuma (written lúcuma in Spanish) is an Andean fruit that grows in Peru, Ecuador and Chile. It has been around since before the Incas and it’s still widely consumed in the region. Listen to the correct pronunciation in this link. Lucuma is generally the size of an orange or grapefruit, although there are also smaller […]
Caffeine and performance
Caffeine is a known ergogenic (i.e. performance-enhancing) substance used by many athletes participating in various disciplines. But does it work for all types of exercise? What are the mechanisms behind caffeine and performance? How does it impact health? Caffeine as a supplement Caffeine is an alkaloid present in plants such as coffee that acts as […]
Food allergy, intolerance and preference
Do you know what is the difference between a food allergy, a food intolerance and a food preference? Why would you care? Well, if you work in an industry that involves serving or selling food to people (food manufacturer, restaurant, cafe, pub, bar, hospital, aged care facility, school, airline, catering company, hotel, bed & breakfast, […]
Book review: Healthy Gut Healthy You (Dr Michael Ruscio)
Healthy Gut Healthy You is the long-awaited book by Dr Michael Ruscio, an American functional medicine practitioner, researcher and podcaster. Dr Ruscio started off as a chiropractor and discovered functional medicine during his own healing journey. He focuses on treating the gut as the first step for improving a wide range health conditions, many of […]