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Health effects of microplastics
Given the rise of plastic contamination worldwide, the health effects of microplastics on humans is a growing concern. As seen in the previous article What are microplastics and nanoplastics?, microplastics (MPs) and (NPs) are tiny plastic particles that can enter the body via foods such as water, sugar, salt, fish, seafood and produce. The good news is that, in theory, we should be able to excrete up to 90% of the ingested particles (1). The extent at which MPs get absorbed into our bodies, organs and cells depends on the size of the particles. The numbers below are estimates: < 150 micrometres in diameter (~0.3% of ingested particles): pass through…
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What are microplastics and nanoplastics?
There is growing interest in the threats that microplastics and nanoplastics pose on the health of humans and the environment. In this article we answer the questions: what are microplastics and nanoplastics? where do they come from? and more. What are microplastics and nanoplastics? Microplastics (MPs) and nanoplastics (NPs) are tiny pieces of plastics measuring less than 5 millimetres and between 1 and 1000 nanometres in diameter, respectively (1). Where do they come from? MPs and NPs can originate from the breakdown of larger pieces of plastic articles that end up in the environment or can be added to manufactured products such as personal care products and clothing (1, 2).…
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How to make Mexican-style bowls
In this article we’ll look at how to make Mexican-style bowls as they can be a healthy, delicious and easy meal option for your repertoire. What are Mexican-style bowls? What I calling Mexican-style bowls include what are commonly known as burrito bowls and Mexican or taco salads. However, some burrito bowls have no vegetables and I like my bowls to be heavy on the veg. How to make Mexican-style bowls You can follow recipes but I don’t. You can also get inspiration from the menu of your favourite Mexican restaurant. I have a general structure and ingredients I gravitate toward, which I’ll explain below. However, it’s more important to use…
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How to add variety to your diet?
Variety is the spice of life. Not only that, but adding variety to your diet ensures you get access to a greater number of nutrients. What is variety? Variety is defined as:“1: the quality or state of having different forms or types : MULTIFARIOUSNESS2: a number or collection of different things especially of a particular class : ASSORTMENT3a: something differing from others of the same general kind : SORTb: any of various groups of plants or animals ranking below a species : SUBSPECIES” (1) Why variety to your diet? There are multiple reasons why you could or should add variety to your diet, including: To keep things interesting To get…
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What affects satiety?
Satiation and satiety are complex processes that determine how much we eat. Understanding what affects satiety can help us ensure we are eating the amount of food that matches our needs. Satiety vs satiation Satiation and satiety are terms that are often used interchangeably. While both processes/mechanisms relate to eating and fullness, they actually happen at different times (1, 2). “Satiation was defined as a set of complex processes that progressively inhibit the motivation to eat during an eating event” (3). Satiation develops while we eat and causes us to stop eating (1, 2). “Satiety is the inhibitory mechanism that takes place after the end of an eating episode and…
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Should you eat your traditional diet?
Should you eat your traditional diet? By traditional diet, we are referring to what your ancestors ate. While this makes common sense, there are a few arguments against to consider. Pros Your gut microbiome is likely to thrive when provided the foods it expects based on your genetics. A healthy gut microbiome is key on overall health. Your metabolic pathways are likely to respond better to your traditional foods, for example you might have a better glycaemic response eating carbohydrate-containing foods that are staples in your region of origin. If you grew up eating traditional foods, your palate is already adapted to those flavours. If you live in the country…
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An introduction to resistant starch
Resistant starch is one of the most recently "discovered" types of dietary fibre. It continues gaining scientific attention due to the fact that certain species of gut bacteria feed on resistant starch to produce short-chain fatty acids, which are beneficial to health.
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Book review: Gutfull by Dr Joanna McMillan
Gutfull by Dr Joanna McMillan is an audiobook with a wealth of information about how to keep a healthy gut in an easy to understand format. The author Dr Joanna McMillan is a nutritionist and dietitian born in Scotland. She is very well known in the Australian dietetics community and the general population as she is very busy with professional webinars, TV shows, etc. She is an author, nutrition consultant and ambassador for many food, nutrition and health organisations and food businesses. Gutfull by Dr Joanna McMillan This audiobook is structured in podcast format, i.e. divided in episodes rather than chapters. The episodes are short and, as mentioned before, in…
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How to eat healthy when travelling
Travelling can be challenging for maintaining healthy habits. Whether you are relocating or visiting a new location, it is always handy to know how to eat healthy when travelling. Before travelling Before heading to your destination, do a little research. If you know someone who lives or has been to where you’re headed, ask for recommendations. Otherwise, search on the internet for highly-rated restaurants, markets, grocers and supermarkets. If you don’t speak the language, make sure you install Google Translate in your phone to translate menus, food labels, etc. At your destination Check out what kitchen facilities are available at your accommodation. This includes refrigeration, cooking facilities, small appliances and…
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22 habits for 2022
If you like to take the new year as an opportunity to get serious about your health but don’t know where to start, here are 22 habits for 2022. Resolutions vs habits Resolutions work for some people but chances are most people who make new year’s resolutions don’t keep them. This can be because most resolutions are unattainable, too vague or focus on the result instead of the process. Habits are behaviours that are repeated consistently. They take time to establish, but once up and running they don’t require much effort to keep going. 22 habits for 2022 Below is a list of suggested habits you can implement in your…
