Brain Food

Most of us are so busy worrying about what affect food has on our physical body, we never really stop to reflect on just what food may, or may not do, for our BRAIN.

The prevalence in today’s society of mental, behavioural & degenerative conditions seems to be on the rise. It seems every 2nd child has ADHD, ADD, food sensitivities, learning problems, behavioural issues or some myriad of social difficulties. Depression, dementia, Alzheimer’s are also on the rise. Statistics in 2005 were that 12% of the global burden of disease could be attributed to mental health disease. At current rates, it is predicted that depression will become the second highest cause of global disease burden within the next 15 years.

So what does this have to do with food?

There is a significant growing body of evidence that diet plays more than a significant role in many of the above mentioned disorders. Just like the heart, the brain is an organ, & in order to function effectively, it too has certain nutrient requirements.

We all know that we feel better when we eat better. It is a regular comment in my clinic that clients notice an immediate improvement in their moods, clarity of thinking & overall feeling of well being, the minute they change their diet. This is one of the most immediate affects that encourages people to stick with dietary change.

So what does our brain need for good health?

Whilst there are a few nutrients identified as very important for brain development & function, it is important to highlight here that there is no one nutrient or “magic bullet” that holds the key to good mental health & wellbeing. The nutrients listed below can only work properly if a WIDE RANGE of other nutrients are also available in the RIGHT amounts, & in PROPORTION to each other.. Hence, the term BALANCED diet.

So some of the most important nutrients associated with good mental health & wellbeing are:

· Polyunsaturated fatty acids- especially the omega 3 types found in:

• Fish, especially oily fish (salmon, mackerel, sardines, trout, etc
• Seafood (oysters, mussels, prawns, crab, calamari)
• Walnuts & pecans
• Flaxseed oil & soy & linseed bread
• Omega 3 eggs
• Kidney beans,
• Dark green leafy vegetables

Non omega 3 sources of polyunsaturated fats include :

• Sesame & sunflower seeds & oils,
• Peanuts & peanut butter (not too much of this)
• Soybeans & soybean oil
• Wholegrain breads & cereals

Minerals- Some of the most important are:

• Zinc- in whole grains, legumes, meat & milk
• Magnesium- in green leafy vegetables, nuts & wholegrains
• Iron- in red meat, green leafy vegetables, eggs & some fruit

Vitamins- Especially:

• Folate- green leafy vegetables & fortified cereals
• A range of B vitamins- wholegrain products, yeast & dairy products
• Anti-oxidant vitamins such as C & E- in a wide range of fruit & vegetables; COLOUR is the key here- aim to eat a RAINBOW of fruit & vegetables. Don’t always eat the same ones over & over, experiment & try new tastes.
  
  

People eating a diet that lacks in one or more of the above combination of polyunsaturated fats, minerals & vitamins, &/or containing too much saturated fat, sugar, additives & preservatives are at a much higher risk of conditions such as:

§ Attention-deficit/hyperactivity disorder (ADHD)
§ A range of depressive conditions
§ Schizophrenia
§ Dementia, including Alzheimers disease

There is currently no evidence or suggestion that the above conditions can be cured or prevented by diet alone, however, there is accumulating evidence that a combination of certain polyunsaturated fats, minerals & vitamins, through a good quality diet, may help to:

§ Relieve the symptoms of some mental illnesses
§ Improve the effectiveness of medication for some conditions
§ Reduce unpleasant side effects of some medications
§ Improve children’s development, behaviour & mental health issues, such as ADHD

So, a diet that would give us the right balance of polyunsaturated fats, vitamins & minerals is on that includes lots of DIFFERENT vegetables & fruit, a wide variety of wholegrains, nuts, seeds & legumes, & some occasional oily fish, lean meat & dairy products.

Take home tips to feed your brain:

Include at least 2 serves of fruit & 5 serves vegetables daily!

• Mix it up! If you are a peas, corn, carrot family/person, these are great for you but try something new. Cruciferous vegetables such as broccoli and cauliflower are so good for you, as are red and purple capsicum and beetroot, yellow and green squash and zucchini, red cabbage, orange sweet potato, the list goes on!!
• The same applies for fruit. Step outside your comfort zone! You may not like the idea of munching into an apple, but why not chop it up, sprinkle with cinnamon and microwave until stewed & enjoy with porridge or low fat yoghurt and nuts?! Or dice up a range of fruits & make fruit kebabs? Fruit smoothies?
• Your imagination is the only limit with fruit & vegetables!

Eat fish more regularly!

• If you automatically go “Yuk!! I hate fish!” Stop! There is no food that can give you the same benefits, so LEARN to like it. Try salmon/tuna patties, tuna casserole, sardines on toast, BBQ’d fish skewers, char-grilled calamari, a prawn risotto….again SO many ideas!
• If you really, really cannot stand the idea, & cannot bring yourself to eat any type of fish, then consider a daily fish oil supplement.

Include nuts & seeds regularly!

• Get rid of packaged & processed snacks. Make your own nut & seed packs & eat with a piece of fresh fruit between meals. Full of fibre, protein & essential fatty acids- & will leave you satisfied.
• If you are watching your weight be aware of quantities & limit nut intake to ~30g per day & seeds to ~1-2 tblsp.

Eat ONLY wholegrain breads & cereals!

• This does not mean never enjoying a fresh slice of crusty white bread again, but your daily choices should be wholegrain!
• Swap the white bread for a grainy or seedy variety. Most people find they love soy & linseed bread or an alternative heavy grain variety once they’ve tried it!
• Eat traditional (not quick) oats- have them cooked as porridge, or raw, sprinkled over a fruit salad with yoghurt- YUM!
• Toss the sugary cereal & choose a no-added sugar variety. Natural, un-toasted muesli’s are a good option & contain the goodness of natural fruit sugars. Or why not try wheat biscuits? Top them with some muesli or other type of cereal for flavour & variety.
  
  FINAL WORD: if you are thinking I really don’t like the TASTE of many of these foods….some good news for you….
  
  Taste buds turn over regularly, thus tastes are TRANSIENT & reflective of the types of food we are eating at a given time. For example, if you eat foods with a certain level of fat, sugar & salt in them, until your taste buds turn over, food may seem bland, as they are not registering at the level of sweetness, etc you are used to. You should get used to a new taste within a few days, but always persist for 2-3 weeks! :)
  
  NB- more information on this topic can be found at:
  www.mentalhealth.org.uk
  www.sustainweb.org
  
  Publication: Changing Diets, Changing Minds: how food affects mental well being and behaviour
  by Courtney Van de Weyer
  Winter 2005
  Sustain publication
  

Diet and Acne

There have been many myths over the years about which foods cause pimples, are good for skin, bad for skin, etc. Now there is good, hard, solid evidence that the food you eat can definitely play a role in the management of acne.

Firstly, what is acne & how is it caused?

Acne is a chronic skin condition. Unlike the odd pimple, which clears after a few days, acne hangs around & is much more widespread in its appearance, sometimes covering the back, chest & shoulders, as well as the face.
Acne occurs when a mixture of oil, secreted from the skins sebaceous glands to help keep it supple, mixes with dead skin cells to form a “plug” that blocks the skins pores & hair follicles. This plug prevents the oil, which continues to be produced, from being released, & creates the perfect breeding ground for bacteria. The result is inflamed, red, swollen skin, the common appearance of pimples.

Who suffers from acne?

Acne is definitely a condition of modern times, affecting between 75-95% of all adolescents in Australia. In the hunter-gatherer days, acne was non-existent.

What’s the research?

A study was conducted at RMIT University, Melbourne, which examined 15-25 year old males & the link with diet. In the study the males were separated into 2 groups; one followed the traditional Western diet of highly processed & refined foods such as white bread, potato & snacks such as biscuits & chips; the other followed a hunter-gather style of eating including only fresh & natural foods.

The anti-acne diet was found after the 12 week study, to reduce acne by more than 50%, reduce insulin levels, & have a positive effect on energy levels, self-esteem confidence & overall mood.

What’s the link?

The link is thought to be between the foods eaten, & the ensuing hormonal response. For example, when highly refined foods are eaten, large amounts of sugar is released into our blood. This triggers a large response from insulin, a hormone that helps to control our blood sugar levels, but which also affects levels of other hormones in our blood, namely the ones that are most closely linked to acne.

By reducing the levels of insulin, & the bodies ability to manage this hormone effectively, acne is much improved. We can reduce insulin levels by changing the types of foods we put into our systems.

What foods should I be eating to achieve this anti-acne plan?

The basis of the anti-acne diet is low glycaemic index (GI) carbohydrates, protein rich foods & plenty of fresh fruit & vegetables.
In future posts I will discuss exactly what the Glycaemic Index (GI) is & clarify protein, however, today, I will provide a very brief summary of the anti-acne eating plan.

The 5 step anti-acne eating plan

Include a protein rich food at each meal
· Include lean beef, lamb or veal at least 3-4x/week & fish 2-3xweek for dinner
· Consume lean protein (red meat, poultry, fish, eggs or vegetarian option- see below) for lunch daily
· Aim for 3 serves low fat dairy, or fortified soy alternatives, each day
· Include some eggs
· Vegetarian Options: Legumes such as baked beans, tofu, lentils or chick peas are good alternatives to meat based protein options.

Select low GI or wholegrain carbohydrate foods:
· Choose high fibre breakfast cereals. Porridge, untoasted muesli’s & wheat biscuits are your best options.
· Choose grainy or wholemeal breads over white
· In sensible portions, pasta & basmati rice are low GI meal options

Fruits & vegetables
· Take in a MINIMUM of 2 serves of fruit per day- fresh, whole fruit is best. 1 serve= 2 small fruit (e.g. kiwi/plums), 1 medium fruit, or 1 cup fresh/tinned fruit pieces; avoid juice- eat whole fruit
· Eat at least 5 serves of vegetables everyday. 1 serve= ½ cup cooked vegetables, or 1 cup raw/salad vegetables. This is easy if you make vegetables/salad the basis of lunch/dinner.

Choose monounsaturated fats & oils
· Avocado, nuts & seeds, canola & olive oil & monounsaturated margarine

Limit processed foods such as:
· Sugary ready-to-eat breakfast cereals, soft-drinks, lollies, take-away foods, highly processed & packaged ready-to-eat snacks, cakes & biscuits.


Sample 1 day Eating Plan

Meal

Breakfast
¾ cup untoasted muesli with blueberries & 200g low fat yoghurt

Morning Tea
1 piece fresh fruit

Lunch
Egg & salad sandwich
2 slices soy & linseed or other grainy bread
2 hard boiled eggs, 2 tsp low fat mayonnaise & ½ cup salad vegetables

Afternoon Tea
20g mixed, unsalted nuts

Dinner

Barbequed Salmon
150g barbequed salmon with 2 cups of steamed vegetables

Dessert
200g low fat custard & fresh fruit salad


*Information above adapted from MLA publications:
Vital, October 2006, Issue 33 &
The Australian Women’s weekly, “The teenage Anti-acne Diet”

For more information please see:

http://www.foodfacts.com.au/

http://www.themainmeal.com.au/

or call 1800 550 018 for your own copy of The Australian Women’s weekly, “The teenage Anti-acne Diet”

Childhood Obesity

Childhood Obesity

You may be alarmed to know that the rate of childhood obesity has tripled in the past 20 years. There is now an International Obesity Task Force dedicated to addressing this blatantly visible, yet in the words of the World Health Organisation, most neglected, public health problem.

The IOTF have now termed obesity “the millennium disease”- it really is a 21st century health epidemic.

We have all heard the term “puppy fat”, in fact personally I know it well!! The problem is, there is a big difference between a little extra fat, & being classed as obese. Today we are so desensitized to people being overweight & obese, we cannot now accurately distinguish when a person is overweight or obese.

It really is important to know this difference, & if a child is heavily overweight or classified obese, this issue needs to be addressed as a matter of urgency. Children do not necessarily grow out of this problem, & the complications of obesity in children & young adults, affects many body systems. The risk factors for disease in adulthood are also marginally increased. Think asthma, diabetes, heart disease, bone, muscular & joint problems, just to name a few….

So how to tell if your child is overweight or obese? In adults this can be determined by calculating one’s Body Mass Index (BMI). In children, as they are still growing, this measure is of limited use. In practice, dietitans, use growth charts to determine how a child’s weight fairs for their height. Thus, your GP, a local nurse, or local dietitian, will be able to check your child’s growth for you.

If your child is determined to be overweight or obese what should you do?
A restrictive diet is definitely NOT the answer & can cause many long term physical & mental health problems. Childhood overweight/obesity is a FAMILY issue & needs to be addressed at the family level. Enlisting the help of a qualified dietitian is definitely recommended & can achieve amazing results for the whole family.

Personally I have worked with a number of families to change their entire eating & exercise habits, & the results are incredible for not only everybody’s weight but also their outlook, enthusiasm and energy for life!

What are some quick tips/ideas to get you started thinking about your families current eating & lifesyle habits?
· Does your family drink juices, soft-drinks & cordials regularly?
· How often do you eat fast food/take-away?
· Are there lollies in the house on a regular basis?
· How often do your children snack on chips, biscuits, cakes & packaged “junk” foods?
· How much TV do your children watch?
· Do you eat together at the table?

What habits can you introduce to encourage a healthy family?
· Use reduced fat dairy foods after children have reached 2 years of age
· Watch added fats such as oil, margarine & butter
· Offer more fresh vegetables & fruits as snacks. Think colourful platters with low fat yoghurt dips
· Have a juice, cordial & soft-drink free household- make water & low fat milk the drinks of choice!
· Limit treats such as cakes, chips or take-away foods to once or twice a week only
· Select grainy breads, wholegrain cereals, & include lots of fruit, salad & vegetables
· Select only the leanest cuts of meat, skinless chicken & be sure to remove ANY visible fat or skin BEFORE cooking
· Be active! Get off the couch & go for a family walk!
· Limit sedentary activity such as TV watching & computers to around 1 hour per day

These are just the tip of the ice-berg in terms of things to think about. Often there are many factors contributing to the issue, & it takes an honest look at what is currently happening before things can change.

Be brave, take an honest & close look & plunge into a healthier lifestyle today!

For more info visit http://www.eatwellbeactive.qld.gov.au/
Or YOUR states government website

You can find an Accredited Practicing Dietitian in your area by going to http://www.daa.asn.au/
& using the Find an APD search function

FAQ- Safety of Soy

Warning this is a lengthy one, but deservingly so :) Thank you to those who asked this question :)

FAQ- Safety of Soy

Recent media headlines linking the consumption of soy to certain cancers have alarmed many people. So what are the facts in this area?

What is soy?

The soybean is a legume that has been grown & eaten in China for thousands of years. Today it is extensively cultivated & manufactured all over the world & made into many different products:
-tofu
-soy flour
-soy sauce
-soybean oil
-miso
-textured vegetable protein (TVP)

There are many benefits associated with eating soy products:

-soybeans contain ISOFLAVONES. These are a type of phytoestrogen (plant oestrogen), thought to act as a mild form of hormone replacement therapy & have shown to be helpful in reducing some of the symptoms of menopause, such as hot flushes.
-isoflavones also act as a type of antioxidant, reducing damage from free-radicals in our bodies
-soy protein has been shown to offer heart health benefits also, by reducing blood cholesterol levels & preventing plaque build up in the arteries if eaten in sufficient quantities.

Soybeans are also:

-high in fibre
-low in saturated fat & cholesterol free
-low GI
a source of omega 3 fatty acids

So why the bad wrap?

The negative media surrounding soy recently was related to a review paper that seems to have drawn conclusions beyond what the evidence in the studies actually showed.

There have been some studies done in the past examining the relationship between soy intake & the risk of certain types of cancer. Many of the studies found that a moderate consumption of soy foods was protective against some cancers, however, findings in this area have been conflicting & inconclusive.

In Asian countries, where soy intake is high, the rate of breast & prostate cancers Is much lower, leading scientists to wonder if it is the intake of soy, or some other factor, that leads to this observation. For example, the diets & genetics of the population in these countries is very different & may account for the reduced rates of such cancers. They eat many more vegetables & fish, & much less meat than many westernized countries.

In any case, since phytoestrogens have a very similar structure to the bodies own oestrogen, they have the ability to interact with the actions of sex hormones, High levels of sex hormones (oestrogen in women and androgens in men) over a person’s lifetime are believed to be associated with an increased risk of hormonal cancers such as breast and prostate cancer. The level of phytoestrogens in soy foods is unlikely to be high enough to put any person at risk.

The area to be cautious in, is the intake of soy or phytoestrogen supplements. It appears that whilst there may be benefits in including moderate amounts of soy food in the diet, consuming the extracts in concentrated & isolated forms gives a different effect. In people who have had, or have, hormone related cancers, the intake of these supplements is not recommended or advised.

The final recommendation from the Cancer Council?

The best advice is to eat soy foods in moderation as part of an overall healthy eating pattern, and not to suddenly increase the amount of soy phytoestrogens in the diet. The Cancer Council recommends that women with breast cancer avoid soy and phytoestrogen supplements.

What can women with breast cancer do to improve their health?

Research is underway looking at the types of eating patterns that are protective for women who have had breast cancer. Evidence is starting to emerge that maintaining a healthy weight by eating a low fat diet with plenty of fruit and vegetables and being physically active can improve survival and the
overall health of breast cancer survivors.

For more information go to
http://www.cancercouncil.com.au/editorial.asp?pageid=1982

For fact sheets on this issue go to:
www.cancercouncil.com.au
www.sanitarium.com.au

Introduction

Hi Everyone!

Well we all know how busy today's life can be! So, in order to communicate all of the ideas/tips/thoughts that come through my head on a daily basis to my clients, friends, family and the general public, I thought it best to start up a blog.

MY PURPOSE:
To eradicate (ambitious I know- haha!), lifestyle related disease in today's society. Particularly diabetes, heart disease, cancer, inflammatory conditions, overweight and obesity!

MY MISSION:
To educate people that Health, to a large degree, is a choice! To get people to LOVE and ENJOY good food, physical activity and realise how good it FEELS emotionally, mentally, physically and spiritually to live well on all levels.

I am on a journey to do my bit to help anyone out there who wants to make a real difference to their own, and their families, health both in the short and long term!

I will post tips, recipes, ideas, comments, research findings, etc here regularly. Please log in on a regular basis if you wish to optimise your health and learn all that you can on how to put good health into practice!

Please post your ideas, comments and feedback!

Look forward to moving forward with you all to create a Healthier Nation and World! :)