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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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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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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…
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How to drink less during the holidays
There are several reasons why you might want to dial back on your alcohol drinking during the holidays, including health, driving, weight management and budget constraints. In this article you’ll find 3 strategies to drink less during the holidays. Why to drink less during the holidays Many people tend to drink in excess during the holidays. While short-term excess drinking might not affect your health long-term, it might increase your chances of: How to drink less during the holidays 1. Alternate water and alcohol Drink a glass of water for each alcoholic beverage. This will slow down your alcohol intake and keep you hydrated. 2. Drink less alcoholic drinks For…
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Coffee and health
Uncover the intricate relationship between coffee and health in our in-depth exploration of the brew’s impact on well-being. What is coffee? Depending on the person, coffee can be a necessity, a ritual, a social lubricant, or a crutch. Coffee can be a source of income for some and a budget drain for others. But what does the dictionary say? coffee (noun) 1a: a beverage made by percolation, infusion, or decoction from the roasted and ground seeds of a coffee plant b: any of several Old World tropical plants (genus Coffea and especially C. arabica and C. canephora) of the madder family that are widely cultivated in warm regions for their seeds…
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5 ways to eat healthier
My top recommendation for people who want to improve their health is to cook most of their meals. However, this is just 1 of 5 ways to eat healthier. Keep in mind no one strategy works for everyone and there is no reason for you to marry to one strategy for the rest of your life. Circumstances change, and you should be able to change and adapt with them. As usual, my suggestion is to try different things and see what works for you at the present moment, and what may work for you under different circumstances. 5 ways to eat healthier 1. Cooking most of your meals This is…
