The Lowdown on Ketogenic Diets

The Lowdown on Ketogenic Diets

Health
Ketogenic diets are becoming increasingly popular. As a weight loss tool, as a performance enhancer and for other health benefits. No matter the reason behind your consideration of the ketogenic diet, it is important to understand the relevant evidence. What is the Ketogenic Diet? The ketogenic diet is traditionally high fat low carbohydrate. However, there is some debate over the exact definition of ‘low’ and ‘high’. A popular figure is 80% of calories coming from fat. In reality, this is extremely hard to achieve. In order to consume 80% of calories coming from fat, your diet must consist of mainly egg yolks, nuts, dairy, meat and oil. You can throw in a select few vegetables if you feel like shaking things up! Here are some examples of keto-friendly recipes: -…
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Do Plant-Based Eaters Live Longer?

Do Plant-Based Eaters Live Longer?

Health
What is a plant-based diet? Do those who follow a plant-based diet really live longer? For most people, a plant-based can be defined as a diet which consists of all minimally processed fruits, vegetables, whole grains, legumes, nuts and seeds, herbs, and spices, with few or no animal products, including red meat, poultry, fish, eggs, and dairy products. It’s sounds like a healthy diet for most people, but because of it’s very ambiguous nature, examining the research and comparing studies for and against plant-based diets for longevity is quite the challenge. Unfortunately, the term ‘plant-based’ is thrown around rather loosely and can imply a variety of eating habits. For some, it’s another way to say they’re vegan. For others, it simply means they eat a lot of plant food but…
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How to Encourage Your Children to be Healthy

How to Encourage Your Children to be Healthy

Health
Are your kids as healthy as they could be? The early years of a child’s life are an important period in establishing positive attitudes and behaviours towards health. To give you an idea about the latest findings, the Australian Institute of Health and Welfare reports interesting insights, including: • 2.5% of children aged 5-14 and 3.3% of people aged 15-24 eat enough fruit and vegetables. • 26% of children aged 5-14 and 22% of young people aged 15-24 are overweight or obese. Encouraging your children to pursue an active lifestyle The above statistics and insights are certainly concerning. That’s why it’s important to encourage your kids to lead a healthy lifestyle. Here are three ways to do just this. 1. Playing sports The benefits of playing sport are well documented.…
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Things Your Grandmother Would Say About Nutrition That Are Actually Right

Things Your Grandmother Would Say About Nutrition That Are Actually Right

Health
I was inspired to write about this topic because I love grandparents. I love my grandparents - I am lucky to be surrounded by 5 grandparents, 4 who are nearing 90 and one who is 90! Good genes or good nutrition? Aren’t grandmothers (and grandfathers!!) full of wisdom?! I often find myself reflecting on how I don’t have many opportunities to soak up their wisdom with how busy life is and living interstate. I enjoyed interviewing my grandmothers and hearing additional stories from grandmothers about their thoughts on food, eating and nutrition growing up. I even learnt a few things along the way. Interestingly, the wisdom shared by these grandmothers form some of the foundational pieces of my nutrition philosophy from which I live and help my clients by. What…
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The New Nordic Diet – Could Scandinavian be the New Mediterranean?

The New Nordic Diet – Could Scandinavian be the New Mediterranean?

Health
Scandinavia – the land of incredible healthcare systems, more paid holiday days than anywhere else in the world and subsidised tertiary education, amongst many other qualities. With all these amazing assets, who wouldn’t be inspired by the Scandinavian lifestyle? They must be doing something right, considering recent studies have shown that the Nordic countries are home to some of the happiest people in the world. With recent hype around diets such as the Mediterranean diet and veganism, the Nordic countries have had one of their greatest and most beautiful secrets practically pushed to the side and concealed from the global media spotlight: the Nordic diet. What is the Nordic diet? As the name suggests, the Nordic diet features foods that are native, traditional and easily sourced in Denmark, Sweden, Norway,…
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Salty Snags

Salty Snags

Health
Why so Salty? The humble snag copped a lot of flak recently, with health experts slamming the Aussie icon. A Bunning’s sausage on bread with tomato sauce is quintessentially Australian, and probably the closest thing to a national dish we have. It’s no wonder that people were outraged by experts calling to curb our intake. Few understand the evidence behind this recommendation, so let’s look a little deeper before turning our back on the backyard BBQ delicacy. Don’t? Chuck Another Snag on the Barbie? All this saltiness began with research conducted by the George Institute which investigates the sodium content of the humble sausage. It even goes as far as to name and shame some of the saltiest snags out there with Coles thin pork sausages ranking number 1. It…
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Are Low-Carb Diets Underutilised for Type 2 Diabetes?

Are Low-Carb Diets Underutilised for Type 2 Diabetes?

Health
As a dietitian I have held back on talking publicly about a lot of things I strongly believe in. Deep down, I think this is based on being concerned with how other dietitians view me. I know that I am not alone in this and a lot of dietitians feel this way as well. My recent article on why I’m not a non-diet dietitian made that point clear to me. The inflow of private messages I got from people sharing their stories and why they weren’t speaking up on the topic was incredible. This is exactly why I am writing about low-carb diets for Type 2 Diabetes (referred to as diabetes for the rest of the post). It’s another topic that I personally have avoided to speaking up about. Maybe…
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How to Travel on a Diet

How to Travel on a Diet

Health
Everyone loves travel. Not everyone loves the weight gain that can accompany. If you want to avoid coming home with an unplanned 5kg souvenir, read on! Local Foods For me, one of the most exciting parts of travel is eating out every day. I love to sample local foods and trying a variety of foods is part of immersing yourself in the culture. Often, local foods are unfamiliar to us (which is part of the fun). Less fun, is having no idea exactly what you are eating, or its approximate energy and nutritional content. The best way to combat the unknown, is to get educated! Do your research. Quickly googling ‘local foods of…’ can be invaluable in gaining an understanding for what you are up against. You can therefore pick…
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Fibre and all its magic powers

Fibre and all its magic powers

Health
  What is Fibre? This term fibre is thrown around in the media, in health blogs, magazines and celebrity diets but what actually is it? I’m so glad you asked… Fibre is the edible portion of any plant-based food. Even though fibre is classified as a nutrient, it resists digestion and absorption in the small intestine, and it ferments either partially or completely in the large intestine. Fibre has a unique role in the maintenance of overall gut health and it also is responsible for other sneaky tricks which many are unaware of. Fibre is protective against colon cancer, high cholesterol, coronary heart disease, type two diabetes, obesity and diverticular disease. Let’s explore fibre’s activities in the body and how it is able to be protective against so many conditions.…
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Stressed Out!

Stressed Out!

Health
I’ve got a confession to make. I’ve been feeling pretty stressed out lately. I’ve come off the back of a 3-month summer break (complete with relaxing beach holiday) and now I’m back into the daily grind of university, work and exercise. If you’re human, you’ve probably felt stress before. In fact, you might be feeling stressed right now. When am I going to get the groceries done? How am I ever going to meet that deadline? When will I get a chance to see Black Panther?! No matter how trivial the source of your stress is, it has serious effects on the body. In fact, stress related illnesses are becoming increasingly prevalent in our society. What are they? How do we deal with them? And who is most at risk?…
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