Energy boosting, fatigue fighting Mexican Bowl

Serves 4

Prep time: 20 mins

Cooking time: 30 mins

• 1 onion, finely diced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 large grated carrot
• 2 sticks sliced celery
• 1x 400g can red kidney beans
• 1x400g can black beans
• 250 g lean beef mince
• 1 red capsicum, chopped
• 2 tablespoons tomato paste
• 400 g tomato puree
• 125 g cherry tomatoes, halved
• 100 g baby spinach leaves
• 1 bunch coriander, chopped

To serve:

• 2 cups long grain brown rice or quinoa. 
• 80g Low fat grated cheese
• 1 large avocado, chopped
• 1 lime

Method:

1. Sauté the onion carrot and celery for 3 minutes until softened.
2. Add the spices and mince and cook through for 5 minutes until the mince is browned.
3. Add the capsicum, tomato paste, tomato puree and beans.
4. Pour over 1 cup of water.
5. Simmer over a low – medium heat for 30 minutes until thick.
6. Season with ground pepper and a little salt.
7. Fold in spinach, cherry tomatoes and coriander just before serving.

How to serve:

Cook brown rice or quinoa as per packet instructions. Serve 1/2 cup on each plates and top with 1/4 of chilli mixture, 20g low fat grated cheese, 1/4 avocado + lime juice. 

*Extra red chilli is optional

Eat to boost your iron levels

Chronically tired & fatigued? Lacking energy? Can’t concentrate? Irritated? Get sick often? These are some common symptoms associated with an iron deficiency or anaemia. In fact it’s the top nutritional deficiency in the world and now one in five Australian women suffer.

What is iron & what does it do?

Iron is an essential mineral that your cells need for survival. They body cannot make iron itself, so it requires food to provide iron. Like all minerals it has many roles, its main job is to help make a protein called haemoglobin. Haemoglobin acts as a ferry and carries oxygen from your lungs to all of your cells. Without enough oxygen your cells aren’t able to produce energy, leaving you without energy as a result!  

 Iron deficiency occurs when your iron reserve dip too low, when your stores are low that is when the symptoms like tiredness, fatigue, lack of concentration, decreased immunity and in athletes particularly, decreased sports performance. 

 Common causes of iron deficiency

·      Inadequate dietary intake: Basically if you don’t eat enough iron rich foods then your body cannot absorb enough iron to top up your stores. 

·      Poor iron absorption: Even if some people eat enough iron rich foods they may have problems absorbing iron, this is when individual medical advice and the help of a dietitian is crucial.

·      Blood loss: in situations of chronic blood loss iron deficiency is common. This happens mostly in women during menstruation, however those with regular nosebleeds or chronic disorders like ulcers or polyps may also suffer.

·      Increased need: teenage growth spurts, pregnancy and breastfeeding are three key times when the body requires more iron. Therefore if your increased needs are not met then it is easy to become deficient.

·      Exercise: athletes and those who train regularly are often iron deficient because their body’s requirement for iron is higher. Hard training increases red blood cell production that in turn requires more iron to match this turnover. In addition iron is also lost through sweating. 

Top iron containing foods:

Eating iron rich foods is one way of improving your iron status. There are two types of iron, haem and non haem, both of which are essential to the diet.

 Haem iron sources are absorbed up to ten times better than non-haem iron. 

They include:

·      Lean red meat (Kangaroo, Lamb, Beef)

·      Offal (Kidney, Liver)

·      Coloured fish (salmon, trout & tuna)

Lean beef & vegetable kebabs - High in IROn & VItamin C

 Non haem iron sources can be obtained from non animal sources, but are not as well absorbed by the body. This is because they contain other compounds that block their ability to be absorbed by the body. They should be eaten in conjunction with the haem iron sources.

They include:

·      Wholegrains

·      Beans, legumes & lentils

·      Dark green leafy vegetables (spinach, Chinese broccoli, kale)

·      Nuts & dried fruit

Along with eating iron rich foods, maximizing their absorption is also essential. Vitamin C rich foods help whereas caffeine, concentrated sources of wheat and some medications can interfere.

 The amount of iron the body needs differs depending on your age, sex, gender, physical activity level and current diet. Of course, it is never recommended that you self diagnose. It is advised that you seek a blood test from your Doctor if you suspect you may be low in iron.

 To help improve your energy & concentration levels, start by increasing the amount of iron in your day. Come and see one of our friendly dietitians, who know the best tips and tricks to help you reach the amount of iron your body needs! 

'Vir-chew' is its own reward

Food is more than just a fuel. It’s comfort, relief, distraction, and for many of us it’s a reward. Ever heard of ‘hedonism’, or the pursuit of pleasure? Basically it suggests that if we feel like we miss out on pleasure in one area of our lives, we look to compensate elsewhere; especially with food. Hence the thoughts of ‘I’ve had a long week, I deserve that wine/cheese/cookie/ice cream/chocolate.’

Three research studies conducted in 2014 showed how exercise alone could in fact cause weight gain – not because of the type of exercise but because of people’s mindset. In these studies they found that people who perceived a physical activity as ‘fun’ in comparison to a hard workout:

•  Chose to eat less junk food during meal times.
• Ate less lollies/chocolate when given the choice form a self-serve container.
• Chose healthy snacks more often than unhealthy snacks.

The bottom line: People who didn’t have fun exercising tried to find fun from food. To read about the studies in more detail then click here.

This idea doesn’t just apply to exercise, it applies to all aspects of your life. The Activity Engagement Theory explains that if an activity is intrinsically rewarding (makes you happy on the inside) then you won’t feel the need to compensate, because the activity is reward enough. However when an activity is extrinsically rewarding then you are doing it for an external reward, like recognition from your boss or to fit into that dress, then you will compensate for your efforts.

The theory goes that if we consistently do things that are only externally rewarding then we will continue to want compensation for all our behaviours. This is where food comes into the picture, because it is often the most common reward. We become so focused on what we can’t have and concentrate all or efforts on resisting our favourite foods but instead of spending that energy on the positive aspects of food. This is a big part of reason why weight loss via diets or exercise alone fails.

To turn your nutrition around first turn around your mindset.

Challenge one is to pin point which activities in your life you are doing for someone or something else and when you use food to compensate. Eg. Cocktail hour with wine, cheese and biscuits on Friday afternoon.

Challenge two is to think about what part of that reward is truly satisfying, the company, the wine, the crunch of the biscuits or simply the time to just relax? Then pick ONE.

If food was the truly rewarding part then some smart nutrition choices can help eg. If the saltiness of the cheese was your reward, then serve yourself a small (30g) amount with a couple of wholegrain crackers. Don’t fall into the trap of standing at the kitchen bench chomping mindlessly away at a wheel of brie and half a packet of rice crackers.

By having this mentality there is no restriction, no guilt and ultimate reward. Isn’t that what we are all after deep down? If your relationship with food is something you’d like to work on or if you need some smart food swaps or tips then contact us here at Body Fusion. We’d love to help you realise the rewarding world of food.

Kat  

Vegie Patch Shepard's Pie

A healthy twist on a family classic that everyone will enjoy! 

Ingredients: 

• sweet potato (350g), peeled, chopped
• ¼ jap pumpkin, cut into small cubes  
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 1 tablespoon curry powder
• 1 teaspoon ground turmeric
• 1 bay leaf
• 1 cup green beans, chopped
• 2 carrots, diced
• 1 cup broccoli, cut into florets
• 2 zucchinis, diced
• ½ head cauliflower, cut into florets
• 2 x 400g tins chopped tomatoes, no added salt
• 250g extra lean beef mince (replace with extra lentils for vegetarian option)
• 2 x 400g tin lentils, rinsed, drained  

What to do: 

1. Preheat oven to 180°C.

2. Boil 1L water and steam sweet potato and pumpkin until soft (about 10–15 minutes).

3. Transfer to a bowl, add 1 tbls oil & mash. Set aside.

4. Add remaining oil to a large saucepan placed over medium-high heat. Add onion, curry powder and turmeric. Cook for 3–4 minutes, until soft. Add bay leaf and mince; cook until just browned.

5. Stir through beans, carrots, broccoli, zucchini and cauliflower. Cook until soft for approx 5 minutes.

6. Add tinned tomatoes, turn up the pan and bring to a simmer (small bubbles).

7. Stir through lentils and simmer for 15 minutes.

8. Transfer mixture to a large casserole dish and top with mash. Place into preheated oven and bake for 40 minutes. 

 *Recipe adapted from the Australian Healthy Food Guide. 

HOW TO CHOOSE THE BEST YOGHURT FOR YOU

Ever been stuck freezing in the dairy aisle deciding between natural or greek style yoghurt? No added sugar or fruit flavoured?  Full fat or low fat? Yoghurt is eaten in many households but how does yours stack up – is it really as healthy as you thought or is it packed with added sugar, saturated fat or both?

Greek yoghurt vs. Natural Yoghurt

Greek yoghurt is higher in fat compared to natural yogurt. It is made by straining the milk mixture through a cloth/paper filter, giving it its creamy consistency. Traditional natural yoghurt on the other hand is lower in fat and is more liquidy because it isn’t strained.

FAST FACT: In Greece strained yoghurt is traditionally made from sheep’s milk, but in Australia cow’s milk is used instead, that’s why you’ll see them labelled as ‘greek style; yoghurt.

Full fat or low fat?

Now this is a very topical debate and there isn’t a clear-cut answer because it comes down to individual preference and dietary/medical priorities. Full fat yoghurts are higher in saturated fats than their skim partners. We know saturated fat isn’t as detrimental to health as it was once perceived to be, HOWEVER it still doesn’t have any other health benefits like your unsaturated fats (eg olive, sunflower, canola oils, avocado, nuts/seeds, fatty fish). So why spend your energy there when you can spend it elsewhere on health promoting fats instead?

‘Full, regular or whole’ dairy products are higher in fat meaning they are more energy dense (because fat has more kj/gram compared to protein and carbohydrate). This quickly fills up your fat quota for the day making it difficult to achieve the calorie deficit required for weight loss.

 Which one to choose?

BOTH are great choices if eaten in their unflavoured form. Checkout the table below, full fat greek yoghurt has significantly higher fat content than full fat natural. Once we get down to the reduced fat varieties there is still slightly less difference between them. (I haven’t included no fat varieties here because they would clearly have the same amount of fat).

Recommended natural & greek yoghurts:

Sweetened or unsweetened?

The ultimate choice is ALWAYS unsweetened, some fruit flavoured tubs like Dairy Farmers Thick & Creamy and Gippsland Raspberry & Coconut, have around 28g sugar (6 teaspoons!). Sugar will never be less than 5g/100g because that is the naturally occurring lactose sugar that comes from cows. It is the added sugar that you want to avoid, so aim for <10g/100g , if choosing a fruit flavoured yoghurt. If like many people you need to retrain your taste buds swapping from flavoured to plain can be hard. Lucky for you the market is flooded with options so here is our advice:  

Step 1. Trial a semi sweetened variety, eg. Black Swam Naturally Sweet Breakfast Yoghurt 

Step 2. Trial some different brands of fruit flavoured natural or greek style without added sugars BELOW 10g/100g.

·      Jalna Fruit

·      Baramabah berry

·      Tamar Valley no added sugar

Step 3. Trial unflavoured natural or greek style and add flavour yourself, like crushed nuts, sunflower/pepita seeds, cinnamon or fresh fruit.

SHOPPING GUIDE:

Flavour = Plain natural or greek style.

Fat = Low in sat fat :<3g/100g

Sugars: = <10g/100g (if flavoured)

Calcium= 300mg/ serve

Now it comes down to personal preference, which one are you?

1.     Weight loss/management: Swap to lower fat, save yourself the extra energy and spend it elsewhere in your day.

2.     Can’t stand the taste of low fat: Stick with full fat and reduce your portion size. Eg. 200g à 125g.

3.     Sugar craver? Try stepping down and adding your own flavours. This takes time so be patient and persistent.

4.     One bad experience? – Try, try, try again. With so many varieties available now there is likely to be at least one you like.

Remember a 200g portion of yoghurt counts as 1 serve of dairy that can be eaten everyday! Use it for breakfast, as a snack, in a smoothie or in dressings. If you get confused reading labels or want to know what products are best suited to you then don’t hesitate to contact us at Body Fusion.

**Body Fusion and this author is not affiliated with or compensated by any companies, brands or products discussed in this review.

TEFF: The latest ancient grain set to hit the scene

Quinoa is sooo 2014, haven’t you heard of Teff? Brace yourself because there is yet another ancient grain that is about to send health nuts into a frenzy and kick quinoa from its top spot as the latest trending grain. Teff was primarily cultivated in Ethiopia, where it has been used a staple for thousands of years. Thanks to the gluten phobia that is now plagueing society, I predict that Teff’s popularity will rise as people seek alternate grain options, like millet and amaranth.

Teff is quite dense and resembles tiny brown sand particles, similar to poppy seeds. Traditionally teff is ground into flour and fermented to make a spongy kind of sourdough bread called injera. If you have ever been to an African restaurant you may have been served this to eat with the rest of your dishes.

INJERA: Ethiopian flat bread made using teff flour 

However you can benefit from the grain simply by cooking it over the stove. For a creamy porridge like consistency cook 1 cup teff with 3 cups water over the stove, to which you can add your choice of toppings.

Teff grains resemble small poppy seeds. It is commonly available in white, red/brown (pictured) and mixed varieties). 

 Nutritional benefits: Teff is known for being a great plant derived source of calcium. 1 cup of cooked teff has approx. 123mg calcium, similar to half a cup of cooked spinach. However it also contains phytic acid, a calcium absorption inhibitor, so to reduce this, soak the grain overnight and cook it before eating. Teff’s biggest nutrition benefit is its high amount of resistant starch. Recent research has proven that this type of fibre is an important probiotic, ie food to help keep your healthy gut bacteria levels growing (read more in our previous blog Getting to the guts of it). Dietary fibre has a host of other benefits including appetite suppression that in turns helps with weight management, blood sugar regulation and protects against bowel cancer.

Where can you buy it?

It is not quite as common as quinoa, amaranth and other ancient grains quite yet. Some larger supermarket chains with International sections like Coles and speciality health stores stock Teff. One report found 500g Teff at Coles for $11. A rather expensive choice considering 1kg rolled oats is around $2.

Any downsides?

Apart from its cost, Teff is quite dense and due to its tiny seed-like texture means it sticks together when it’s cooked. So it isn’t as versatile as say quinoa, pearl couscous or rice. If you want to trial Teff it makes a better porridge or soup/stew thickener. If you find it in a flour, mix it with other flours to increase the fibre content of your other flours when baking.

VERDICT:

• Practicality: 6/10
• Nutrition: 9/10
• Cost & availability:2/10 

An interesting grain to watch out for and perhaps sample if you ever see it on a menu. There are no superior grains, just eat a wide variety of wholegrains – you can get the same benefits from much cheaper and easier to prepare varieties. 

Fragrant turmeric fish & chickpea curry

There is something really comforting about a fragrant curry on cold winters night, but when cooked with large amounts of ghee, butter, coconut milk and cream they can pack a hefty punch on your waistline. (Not ideal if you plan on following it up with a night on the lounge). Skip the takeaway and try this wonderfully tasty and satisfying turmeric curry, so easy to prepare it will be ready in under an hour. Your taste buds will be singing and your body happy because it is low in fat, salt & sugar as well as high in protein & fibre.

Serves 4

• 3 x barramundi fillets, skinned, sliced into small pieces
• 1x 400g can chickpeas
• 2 tsp ground coriander seeds
• 1 tsp turmeric, fresh, grated
• Cracked pepper
• 2 garlic cloves, roughly chopped
• 2 long green chillies, roughly chopped
• 1 x 4cm piece fresh ginger, sliced
• 2 tbls olive oil
• 2 brown onions
• 2/3 cup fish stock
• 2 kaffir lime leaves
• Juice ½ lemon
• 3 tsp fish sauce
• 2 x broccoli heads
• 2 cups snow peas
• 200g spinach leaves

Method:

1. In a frying pan dry fry coriander, turmeric, pepper for 2-3 mins until fragrant. Tip into a small food processor add garlic, chillies and ginger and whiz into a paste.
2. In a large frying pan, heat 2 tsp olive oil and cook fish fillets for a minute on each side, set aside.
3. Heat remaining oil in frying pan, cook onion until soft. Then add spice paste and stir for another minute.
4. Add stock, lime leaves, lemon juice and fish sauce to frying pan with ½ cup water, bring to the boil.
5. Add fish fillets and chickpeas back into the pan, reduce heat and simmer for 10 minutes.
6. While curry is cooking, blanch broccoli and snow peas with boiling water and place onto a serving plate.
7. Serve curry on top of ½ cup brown basmati rice OR 1 cup cauliflower rice + green vegetables. 

Do you need a wellness weekend?

You know what it’s like – work consumes the majority of your week, you’re always on the go with family/spouse responsibilities and whether you are aware of it or not you are probably spending most of your energy stressing about what you should have done or what you still have to do. You are asking a lot of your mind and body when you are constantly running on this type of anxious energy. I found myself in the same position recently, so a timely trip away at the Blue Mountains turned out to be the wellness weekend.

The spot: If you have never been before then I recommend you add the Blue Mountains to your must see list. I couldn’t believe I had never visited despite living in Sydney my whole life. The trip up is so quick now, especially with the motorways, our drive only took 1 hr 20 mins.

DAY 1

 Leura: My partner and I began our first day in the mountains with a walk around Leura, a quaint village town. Its main street had splattering of small cafes, bakeries and some finer restaurants. A small community hall sold honey, handmade beanies and scarves and chatting to the locals showed me that time for them was simply something to guide them from one part of the day to the next. This was a wonderful reminder that although we have to live our regular days by ‘clock time’ you don’t need to live out that same clock in your head.

Mind tip: Don’t let time be a problem, don’t let it create stress. You will get there/do that/ see that/ eat that whenever you do. There is no right or wrong time to do it in.

Being the foodie that I am I had already scoped out a vegetarian café called Rubyfruit for lunch. My partner and I are not vegos by any means, but these cafes always seem to serve something a bit different – plus my body always feels better when it’s had a good dose of vegetables.

The café was small and a single waitress greeted all customers and the sole chef delivered each meal to its designated table. I ordered the Dragon Bowl, a deconstructed salad with soba noodles, avocado, an array of vegetables, grilled tempeh (a new favourite of mine) and a ponzu dressing. We also ordered the Moroccan spiced ‘chicken’ burger, which was actually a piece of Seitan. Never heard of it before? I hadn’t either, but it is made of gluten and has a slightly meaty flavour. Don’t knock it till you’ve tried it, it has a very similar nutrient profile to tofu and a great protein source for vegetarians.

BODY TIP: Trying something new can be challenging and scary. Something simple as a vegetarian dish will give your body a more nutrient dense meal, topping up your micronutrients giving you more energy.

 Katoomba was the next town we visited after our lunch on Day 1. It’s best known for its proximity to the Three Sisters, Scenic World and Echo Point. We took the typical tourist photograph with the mountains in the background – our first realization of how enormous the mountain area actually was. Then we began our first walk of the trip, taking the popular track from Echo Point around to Scenic World and back.

The mountain air was invigorating to say the least. I was a little unprepared for the cool temperatures and couldn’t feel my fingers for most of the afternoon. However the stunning views of distant sandstone cliffs, green carpeted rolling hills and rocky outcrops distracted me from most of my minor complaints.

Mind tip: Complaints are verbal expressions of the negativity of your brain. Why are you letting this mental ‘garbage’ pollute your world and those around you? Acknowledge your negative thought then drop it, like you would anything else that would be causing you pain.

Wentworth Falls is a very small community where we stayed in a roomy studio apartment with a gas fire and giant spa. There isn’t much to see around Wentworth Falls town centre but it wins in terms of location because of its close proximity to the falls and some amazing hiking trails.

Back to Leura.. After a soak in the enormous spa bath and relax by the gas fire we drove 15 minutes back to Leura for dinner at Zest, a modestly priced restaurant that had a modern Australian twist on Mediterranean classics. We shared some spicy prawns for entrée which were on the oily side, a reminder of how rich eating out can be. One Mediterranean tradition they upheld was drizzling olive oil on their bread, two thumbs up from me!

We chased this with their falafel plate that had a small sampling of hummous,  tahini dip, roasted eggplant, mashed pumpkin and a spicy chilli relish as well as one of their specials, which was a vegetable ragout served on spiced sweet potato mash and goats yoghurt. It actually inspired me to trial some new spices in my own home cooking.

Food tip: Sweet potato mash is easy enough to do yourself, so elevate yours by experimenting with cumin, cinnamon and nutmeg.(Sorry no photos this time!)

 Day 2

I started day 2 with my first Iyenga yoga class in Katoomba. The class began with a hindu chant before it launched into handstands, balances and stretches. Not only did it provide my body with a great stretch but settled my noisy mind – a great headspace to be in to start the day.

Body tip: Trying a new version of a normal activity creates new movement patterns in your body. You will recruit different muscle fibres that help you strengthen in areas you didn’t know you had.

 National Pass Walk: After a sneaky coffee and morning tea we headed back to begin the National Pass Walk at Wentworth Falls. To be honest, this was my favourite part of the weekend. The track took us across to Wentworth Falls, where there are plenty of photo opportunities. It descended down a very steep sandstone staircase (yes, you have to climb up more stairs at the other end) and delivered us to an undercliff path. The track weaved its way underneath waterfalls, through pockets of rainforest and lookouts perched along the way. The scenery was just breath taking. The only sounds were those of the birds. It was just serene.

We powered on, climbing the last set of stairs at the other end with ‘just one more step’ approach. I suggested we sing a song to distract ourselves, but I turned out to be the only voice so resorted to humming in my head so not to disturb the wildlife. We reached the end point, Conservtion Hut, in a very timely manner. I think we power walked more than we realized. We rehydrated and peeled off a few layers, of which I was wearing about five – including gloves. The return trip was nowhere near as strenuous, 20 minutes along the ‘short track’ took us back to the starting point at Wentworth Falls carpark, 5 minutes from our apartment.

Mind/ body tip: Use a mind over matter approach whenever you are challenged. Break down whatever ‘problem’ exists (remember this is one you have created in your head) into smaller pieces and tackle it one step at a time.

We stopped back in Katoomba for a refuel at a local café – between us we tried a very filling breakfast plate with homemade baked beans, eggs, tomato and sourdough and a chicken, avocado and haloumi salad. 

Blackheath: We decided to take a drive further west to Blackheath, another small town by the side of the highway.  There we took it down a notch and walked a paved path to Govett’s Leap Lookout. We called this this grandma and pram walk in comparison to what we had done earlier. The views from the lookout stretched as far as the eye could see – again, putting things into perspective. We legged it back to the main shops for an afternoon coffee at Anonymous. Many friends had recommended the trendy place to us so we simply had to go, safe to say it did not disappoint. We quickly stopped in the historic antique shop where you can play dress ups in some crazy clothes or pick up a piece of jewelry (if you bring your $$) on our way back to the car.

Food tip: Caffeine is always controversial in the food world, however more studies are showing it is helpful in reducing risk of diabetes and possibly Alzheimers, not to mention it helps you feel energized to perform athletically at your peak. Choose your poison, coffee or tea but remember to enjoy it with small amounts of added extras, hold the sugar.

The sunset – Lincoln Rock: With time ticking away we decided to venture back to Wentworth Falls to find a sunset spot that is famous amongst photographers. Lincoln Rock as it is known was hidden down a short dirt path with huge potholes, we weren’t brave enough to take the car. The photos just don’t do this place justice. We stood at the edge of this flat white rock and looked out into the horizon, watching the sun slowly slip below the mountains. The sky turned from a light blue to a dull golden yellowy orange. Taking the time to breath in the fresh air and watch something truly beautiful made me realize how thankful I was for all of the things I had. Something I don’t do on a daily basis.

Mind tip: Say thank you for three things in your life every morning. Set yourself up positively in the day and remind yourself of these good things! 

 We treated ourselves that night to some well-deserved R&R with another soak in the tub and a lovely three course dinner at nineteen23. The wait staff were exemplary, taking our coats on arrival and never letting our water glasses go empty. Some of the dishes almost looked too good to eat (see below) and danced on the tastebuds. It was a wonderful indulgent night even though we were secretly looking forward to getting into our trackies!

The last morning – Leura Falls & Megalong Valley Tea Rooms

We woke with tired legs however wanted to squeeze in a couple last sights. We drove to Leura Falls and took a short rainforest walk to the lookout where we say a blanket of clouds over the valley. Shortly after we headed down a very windy road to Megalong Valley Tea Rooms. When we arrived in the valley we drove through the very same clouds of fog we had just seen from the top of the waterfall. Incredible!

he tearoom is quaint and quirky, it had a log fire and served a hearty breakfast with tea brewed in the same pot as ‘grandma’ had over 60 years ago. Unfortunately they don’t sell any leaves so I couldn’t bring any home.

So, that brings us to the end of our short but jam-packed mountains retreat. It reminded me that health is not just about the food you eat and the exercise you do. It is state of mind and state of being. I encourage you to take the time in your own life to check in mentally, take a deep breath and use that energy to make ‘healthful’ decisions each day. I highly recommend a trip to the mountains – just remember to pack your winter woolies this time of year! 

Product Review: OATS

Porridge is notorious for being a healthy breakfast, particularly on cold winter mornings. But are all oats made the same?

Oat groats: All oat grains begin as groats, they are simply hulled, toasted oat grains. They are not commonly available except for in some health food shops. Normal cooking time is 20 – 25 minutes, similar to any other wholegrain like buckwheat or barley. If you have the time to find and cook these guys they are the least processed of your oat products but aren’t necessary for a hearty healthy breakfast.

Steel cut oats:  These have recently made resurgence into the marketplace due to health trends/bloggers. In actual fact, they have been eaten traditionally in Scotland and are known as ‘Scottish oats’. Steel cut oats are produced when the groat is cut up into small, thick pieces. They taste nuttier and have a gritty texture. Cooking time: 15- 20 minutes once added to boiling water.

Rolled oats: Instead of being cut into chunks, oat groats are flattened, rolled out and then steamed. This processing makes it cook faster and means they can be cooked in around 5 – 10 minutes once added to boiling water.

Quick oats:  These are the most heavily advertised and commonly used oats from what I have seen with clients. Quick oats are more processed than rolled oats because they have been cut into smaller pieces, rolled for longer and partially cooked which reduces their cooking time to 1.5 minutes in the microwave.

Instant oats/ flavoured:  Another step down the processing line we find instant oats. You’ll find they are cut even finer than quick oats, plus are partially cooked and often have skim milk powder, emulsifiers and other preservatives added to help them develop a creamy texture when you cook them.

The two debates: 

1. STEEL CUT vs. ROLLED OATS 

This is where the debate gets a little heated – health nuts often argue that steel cut oats are far superior to rolled oats. However there is actually very little difference between the two types. Prevention did a great comparison between both options, check it out here.  

As you can see there are a few SLIGHT differences, however nothing that will drastically make a difference to your health. Energy, carbohydrates, fibre, GI are pretty much identical. Due to our fascination with health foods, food companies have brought out steel cut oat ranges now, which are nutritionally wonderful but are more expensive than your regular rolled oats. Eg. Uncle Toby’s now sell 750g steel cut oats for $5.99, but a 750g homebrand rolled oats is only 0.99c.  

                                  750g = 0.99c 

                     750g = $5.99 

2. QUICK & INSTANT OATS vs. STEEL CUT & ROLLED OATS

 HIGHER GLYCEMIC INDEX (GI) than steel/rolled oats

What this means: faster release of the sugar (from carbohydrates and any added flavours) into your blood stream. Giving you a quick burst of energy in the morning, causing a larger insulin response (not ideal for those with insulin resistance or diabetes) and requires less work for your body to break down.

LOWER FIBRE than steel/rolled oats

What this means: Due to the level of processing a lot of the fibre that wholegrain oats naturally have are lost. Machines have done the mechanical work that your digestive system was originally designed for. Generally this means they are less filling and chances are you’ll be hungry again an hour or two after breakfast.

MORE ADDED SUGARS than unflavoured oats 

What this means: Added sugars are a significant energy contributors to the diet and one of the biggest nutritional challenges we face as a population – it is not secret that Australia is consuming more now than ever before. Flavoured sachets have extra sugar added, just look at the ingredients list. Our general rule of thumb is to avoid products that have sugar listed in the top three ingredients. In most quick/instant flavoured oats sugar is the second ingredient, which adds extra sugar you simply don’t need on a daily basis. Plus eating sweet tasting foods as part of your regular diet is only training your taste buds to constantly seek out sweet foods.

FOR EXAMPLE:

        35g = 8.4 g sugar per serve

                  35g = 0.4g sugar

THE VERDICT: 

Choose traditional rolled oats and if time and budget allows then splash out for steel cut oats. 

Focus on the quality of your food products not simply the energy on the side of the packet. Beware of added sugars, especially in the gourmet packets of oats with added flavouring, dried fruit and other bits and pieces. Do it yourself by picking up good old fashioned rolled oats (like your grandma would have) then add some flavouring turn to your natural, fibre rich fruits and vegetables like bananas, pears, apples, berries and even carrot with a sprinkling of cinnamon, crushed nuts and a little (1 tsp) raw honey or 100% maple syrup. 

                 Caramelised banana oats with vanilla, cinnamon and toasted macadamias

*Prices as per Woolworths online 4/6/2015.

**Body Fusion and this author is not affiliated with or compensated by any companies, brands or products discussed in this review. 

Going banana's about snacking

Is your morning or afternoon banana the reason you’re not losing weight? The message to snack regularly is often encouraged because it helps stabilise blood sugar levels, keep you feeling full and resisting the urge to pile up your plate during main meals. However, there are two schools of thought on snacking, and more evidence is building that snacking is in fact one of the main things preventing weight loss.

Let’s start by looking at both sides of the argument to understand where these ideas have come from.

Case against snacking

Snacking = higher insulin levels

Those who argue against snacking explain that it is the insulin response that is the problem. When carbohydrates break down into sugar, insulin (hormone) is released and helps shuttle the sugar in your blood into cells, namely muscle and the liver. Once it has used all the sugar it needs for energy, sugar is converted into triglycerides and stored in the body as fat. Frequent snacking, on carbohydrate (sugar) based foods means that the levels of insulin in your blood stay higher, leading to a greater chance of the sugar being shuttled into your cells and stored. By having breaks between eating, you can settle your insulin levels and hence reduce the amount stored.

Snacking = more energy, not compensated for at main meals

Studies of food composition show that the snacks we choose are often higher in energy and lower in nutrients than main meals.  If eating less at the next main meal compensates for this extra energy, then there is no issue. However, this is not always the case. If you are one of those people who is snacking just for the sake of it and not modulating your amount at main meals, then perhaps your snacking is doing you more harm than good.

Snacking for the wrong reasons

You’ve had a horribly stressful morning & fight with your partner, ‘I deserve a croissant with my morning coffee’, you received a glowing recommendation for your new project at work, so you reward myself with a few cookies or chocolate from the jar at work. Snacking for reasons apart from hunger is what I see to be one of the main barriers for most people. Reward yourself with non-food related things instead, a massage, manicure, new book, new pair of shoes, Netflix subscription.  This also includes night-time snacking, there is clear evidence that those who snack later at night store more of the energy consumed. A study by the American Journal of Physiology: Regulatory, Integrative, and Comparative Physiology found that young females who snack at nighttime prevent fat breakdown. .

Case for snacking

You’ve heard your skinny Minnie friend say she can’t go for more than 2 hours without food – and she is lean! There is also no solid evidence, observed in randomised control trials that having six small meals per day automatically accelerates your metabolism compared to three meals. However, there ARE studies that show high fibre snacks curb your appetite and help control weight, compared to sugary snacks that could prevent weight loss.

Overall these leaner people are eating less calories because they are smart snackers. Think about it, high fibre snacks include things like vegetables, fruit, wholegrain products, nuts/seeds. No processed, sugar rich, fat drenched foods in that list. Majority of the time, fibre munching snackers are more conscious of their health in general, I bet they are more likely to choose a chicken & avocado salad at lunch or a side of extra vegetables instead of chips with their steak. Is it a coincidence that they don’t struggle with their weight, I think not!

Snacking fuels muscle metabolism

Any calorie restriction results in a breakdown of body tissue, usually a mixture of protein and fat. However, you ideally don’t want to be losing too much muscle, so this is where snacking is helpful. Frequent protein based snacks, deliver small amounts of amino acids into your blood, which the body uses to replenish your muscle stores. The body doesn’t only use protein to build muscle after a workout, it is doing so continually, so giving it an adequate supply is helpful to maintain your levels of lean muscle, whilst still minimising your calories.

Even more reasons to snack:

• Stay alert and increases concentration levels
• Feel more energised
• Helps prevent bingeing on main meals
• Teaches you what smaller portions look like
• Improves food selection at main meals (ie a chicken soup over a Massaman curry)
• Improves mood (HANGRY anyone?)

Listen to your body and become a smart snacker. Choose unprocessed, fibre rich foods like whole fruits and vegetables and protein-based snacks like boiled eggs, tuna, milk, cheese, yoghurt and nuts, Finally – there is absolutely nothing wrong with eating a banana as your snack. They will not make you FAT!  They have slow release energy, fibre and taste really good. They aren’t processed, have no added salt, fat or sugar. Don’t let people make you feel guilty about eating them – so you have my permission to go bananas.