Healthy Food Guide AU 09.2022_downmagaz.net

SEPTEMBER 2022 $6.99 healthyfood.com
um m! WEIHGHwT-LFOIXSASPesitnoapaflsatsah PLATEAU in 3 simple steps Natural BLOATING CURES Soothe your digestion oTavkee rceonattroinl ogf EXPERT ADVICE FUEL UP for fitness What to eat before & after your workout 5workLOW-CO$T CHILLI TUNA SALAD MEXICAN MINCE STACK LUNCHES PLUS... Smart snacks ● Best meal delivery kits ● Cheesecake makeover

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Welcome It’s a pleasure to take over the helm of Healthy Food Guide magazine while LOOK OUT FOR… Brooke Delfino is on maternity leave. $AVER Some Kiwi readers may remember me from the New Zealand edition, In response to rising before it went digital. So much has grocery prices, we’ve happened since then, from lockdowns to cost-of-living introduced a new icon hikes and gloomy economic forecasts. But one thing that highlights budget- that remains constant is the importance of good health friendly recipes and and sharing nourishing meals with the ones we love. In tips for stretching out fact, in uncertain times, this is what keeps us resilient healthy and delicious and able to weather whatever storms we face. family meals further. Despite news stories of exorbitantly priced lettuces and other inflated grocery costs, at HFG we want to make sure you can stay on track with healthy eating. So, in every issue, we’ll provide you with affordable recipes that use seasonal produce and everyday pantry items, which we’ll highlight with a new $AVER icon (see right), making them easy to identify. And if your weight-loss efforts have stalled (p32), you need to cure bloating (p22) or want help with what to eat for exercise (p30), HFG has also got your back! Jenny de Montalk Managing Editor Join our Subs Club to WIN prizes every month! Once you become a subscriber, you’ll automatically go in the draw to win great prizes every month! This month you could WIN a prize pack of healthy cookbooks — valued at more than $100! See p92. SEPTEMBER 2022 HEALTHY FOOD GUIDE 3

contents SEPTEMBER 2022 78 38 live well 16 OVEREATING EXPLAINED: HOW TO TAKE BACK CONTROL Obsessed with food? Always on a diet? Prone to late-night binges? Discover the six most common types of disordered eating and what you can do to change this behaviour. 22 BLOATING 101: YOUR COMPLETE GUIDE Feeling bloated or crampy after eating a tasty meal can turn the pleasure into pain. HFG explains the causes of bloating and how to get relief, naturally. SEPTEMBER 2022 $6.99 30 CONQUER POST-WORKOUT HUNGER healthyfood.com Getting into a regular exercise routine, but eating more as a result? Understand what’s happening
um m! WEIHGHwT-LFOIXSASPesitnoapaflsatsah to your appetite and healthy ways to manage it. PLATEAU 32 WHY CAN’T I LOSE WEIGHT? in 3 simple steps Unwanted kilos refusing to budge, despite your best efforts? HFG reveals the science behind weight- Natural loss plateaus and how you can overcome them. BLOATING CURES Soothe your digestion oTavkee rceonattroinl ogf EXPERT ADVICE ON THE COVER FUEL UP for fitness What to eat before & after you workout 5workLOW-CO$T CHILLI TUNA SALAD MEXICAN MINCE STACK How to fix a weight-loss plateau p32 Natural bloating cures p22 Take LUNCHES control of overeating p16 Fuel up for fitness p30 Low-cost lunches p60 PLUS... Smart snacks ● Best meal delivery kits ● Cheesecake makeover 4 healthyfood.com

cook fresh 67 74 38 MINCE MAGIC! Go global regulars Subscribe with easy, flavoursome dishes featuring budget-friendly mince 3 WELCOME today and you could 6 YOUR SAY win 1 of 10 Gardena 44 PESTO PIZZAZ Tuck into our 10 NEWS BITES Sileno Minimo 250 healthier spring pasta dish made 90 YOUR WEIGHT-LOSS robotic lawnmowers, with gut-friendly kale pesto WEEKLY MEAL PLAN worth $999 each! 46 CHOOSE A SIDE Tasty new 92 SUBSCRIPTION takes on accompanying roast See p92 to subscribe vegies and fresh, healthy salads SPECIAL OFFER 95 HOW MUCH DO SEPTEMBER 2022 HEALTHY FOOD GUIDE 5 50 5PM PANIC! Easy, delicious and nutritious weekday meals, I NEED TO EAT? ready in 30 minutes or less 96 REFERENCES 98 RECIPE INDEX 60 LUNCH IN FIVE Nutritious 99 ASK THE EXPERT work lunches with just five tasty and inexpensive ingredients 70 SNACK HAPPY Homemade hunger-busting combos to satisfy your hunger the healthier way 74 BLUEBERRY DELIGHT Enjoy our dietitian-approved, makeover creamy cheesecake, filled with antioxidant-rich blueberries shop easy 77 SHELF LIFE Understanding ‘use-by’ and ‘best-before’ labels 78 SHOPPING NEWS Healthy reasons to cook more with garlic 80 YOUR GUIDE TO MEAL DELIVERY KITS Considerations when choosing a service that makes family meal prep easy 84 HOW MUCH SUGAR IS IN SWEET SNACKS? HFG reveals the sugar in between-meal bites 87 10 WAYS WITH DRIED HERBS Enjoy flavour without overdoing salt, fat or sugar 88 10 OF THE BEST PANTRY STAPLES The healthy essentials

yoursay Got something to share? Connect with us… Australian Healthy @hfgaustralia hfgaustralia @HFGAustralia Food Guide #cookwithhfg LETTER OF THE MONTH PRIZE WORTH Timely advice $169 While at home with Covid-19, my sister contactlessly delivered to me the July issue of HFG magazine. Imagine my surprise to find WIN! the ‘Best Foods To Fight Cold & Flu’ article as part of your Ultimate Winter Immunity Guide. I immediately ordered groceries online, a SodaStream stocking up on the recommended goodies. Thank you for always ART sparkling knowing what readers need, and delivering it every time! water maker Elly Bousles, NSW SodaStream, the world’s #1 Worth celebrating cook fresh sparkling water brand, has just launched its new ‘ART’ The June issue of Healthy Sticky date puddings sparkling water maker. The Food Guide magazine was with caramel sauce second addition to the the 200th birthday collector’s company’s next generation issue. Happy 200 big, bold and Serves 6 Prep time 15 mins Cook time 20 mins Cost per serve $0.80 of elevated products, bright issues! Your magazine is gluten free vegetarian this award-winning jam-packed with reliable facts machine celebrates the and figures, practical tips and 100g dried pitted dates, 1 Preheat oven to 170°C. Lightly grease six holes perfect art of making sparkling delicious recipes for households chopped of a ¹⁄³-cup capacity muffin pan and line bases portion! water at home, and all across Australia and New with a round of baking paper. boasts the brand’s first Zealand, enabling us to make ½ teaspoon bicarbonate 2 Place dates and bicarb in a small heatproof bowl. carbonation lever — no better, more informed choices of soda Add ½ cup boiling water, stirring to combine. Set batteries required! Visit with our diet and lifestyle. Your aside until mixture has cooled to room temperature. sodastream.com.au for magazine has certainly earned 1 egg 3 Using electric beaters, beat egg, oil, vanilla and further information. its place on my coffee table 2 tablespoons macadamia oil sugar in a large bowl for 2 minutes. Add date month after month. Here’s 1 teaspoon vanilla extract, mixture, stirring to combine. Sift in flour, baking ❋ Congratulations to Elly to the next 200 issues! powder, cinnamon and ginger, then add almond Geoffrey Wyatt, ACT plus 1 teaspoon extra meal, mixing well to combine. Bousles, this month’s Your say 2 tablespoons brown sugar, 4 Divide mixture among prepared holes and bake winner, who wins an Organic for 18–20 minutes or until puddings are golden and Merchant gift pack, worth $230. plus 2 tablespoons extra a skewer inserted in centre comes out clean. Cool ¹⁄³ cup gluten-free plain flour for 5 minutes before inverting onto a wire rack. Have your say 1 teaspoon gluten-free 5 Meanwhile, place cream, extra sugar and vanilla in a small saucepan and cook, stirring occasionally, at healthyfood.com and baking powder for 3–4 minutes or until sauce has slightly reduced. click WIN, or write to us 1 teaspoon ground cinnamon Serve puddings drizzled with caramel sauce. ½ teaspoon ground ginger at Locked Bag 5555, ½ cup almond meal St Leonards NSW 1590 ¹⁄³ cup light thickened cooking cream Glguotoedni-efrsee Round off mealtimes with delicious winter puddings that are gluten free and feature warming spices and good-for-you fruit. 72 73 200TH BIRTHDAY COLLECTOR’S ISSUE! P lusSUSITEOBPUTRIPRSELL’S Gluten-free eats Note: Letters may be edited for length and content. AUSTRALIAN I was recently diagnosed healthyfood.com JUNE 2022 $6.99 200 issues! with Crohn’s disease, so I’m not We’re working eating any foods with gluten Tcaostmy btooasstie Best foods for hard to bring and am off dairy, too, which can you trustworthy, be tricky with a young family. EANLLE-RDGAYY!The REAL reason you’re tired science-backed Luckily, my mum purchased advice & tips. a subscription to HFG for me WhYeohaualrtthveiysxuapacoltrgltyuioiidsnea? and it’s proving so helpful and inspirational, with all the na uralEXPERT ADVICE yummy gluten-free and dairy- free recipes you include. My loHwoewr tcoholesterol most recent favourite is the GF sticky date pudding with 30min SwimipnletePwraRywsEteoVisEgtaNyhmtTogtiavaitned caramel sauce from your July issue. Thank you for helping me DFIANMNIELRYSPLUS... 10 easy gluten-free snacks CHICKEN PESTO PASTA LOW-CAL BROWNIES navigate this new food journey. Get more calcium Muffin ideas Hayley Moody, NSW 6 healthyfood.com



Why you can trust AUSTRALIAN EDITORIAL TEAM Healthy Food Guide (HFG) We give unbiased opinions magazine is your complete Managing Editor Jenny de Montalk and are not affiliated with editor @healthyfood.com guide to healthy eating. Consulting Dietitians Melissa Meier any food manufacturers. All APD, M Nutr Diet, BAppSc (Ex&SpSc) Our recipes use easy-to-find, Jess Moulds NZRD, BSc Hum Nutr, affordable ingredients. Cook branded food in HFG has been M Nutr Diet, Sports Nutritionist Nutritionist Kathleen Alleaume with HFG and you’ll always approved by our dietitians. M Nutr, BAppSc (Ex&SpSc) Advertisers cannot influence Art Director Nerida Shield enjoy a nutritious meal. Designer Brooke Lyons editorial content. Sub Editor Madeleine Jennings Brand Innovations Manager You can trust our advice. All our Dietitians review all our Alison Kirkman articles so they’re always Contributors health information is supported Darlene Allston, Julz Beresford, Steve by solid scientific evidence, accurate with up-to-date Brown, Susie Burrell, Rose Carr, Brooke information. A full list Delfino, Dixie Elliott, Annette Forrest, not media fanfare. We smooth of references is also Chrissy Freer, Rebecca Heslop, Sharon out any confusion caused Kennedy, Michaela Le Compte, Amanda by ‘pseudoscientists’. available on request. Lennon, Vanessa Levis, Andre Martin, Liz Macri, Tracey Meharg, Vikki Moursellas, Every recipe in Healthy Food Guide is healthy Sarah O’Brien, Mark O’Meara, Tamika O’Neill, Katrina Pace, Sally Parker, Louise Chinese pork & eggplant cookfresh Our recipe writers work with Pickford, Kerrie Ray, Sarah Swain, Claire stir-fry with egg noodles qualified dietitians to develop Turnbull, John Paul Urizar, Ian Wallace all our meals. A nutritional Serves 4 Prep 10 mins Cook 20 mins analysis is provided for every ADVERTISING SALES dairy free diabetes friendly recipe. We test each meal twice to ensure it works and National Advertising Manager 320g thin dried egg noodles 1 Cook noodles according to packet instructions. Asian tastes great! Turn to p99 to Health & Food Titles 2 tablespoons peanut oil Drain well and set aside. flavour! read about our recipe badges. Melissa Fernley, (02) 9901 6191 1 eggplant, diced 2 Heat half the oil in a large wok or non-stick frying [email protected] 200g green beans, sliced pan over high heat. Add eggplant and cook, 39 Advertising Manager stirring, for 3 minutes or until golden. Add beans Bianca Rampal, (02) 9901 6327 diagonally and capsicum and cook, stirring, for 2 minutes or [email protected] 1 large red capsicum, until beans are bright green and tender. Transfer Production Manager Peter Ryman vegetables to a plate and set aside. Production & Digital Services Manager thinly sliced 3 Heat remaining oil in wok or pan. Add onion, Jonathan Bishop 1 red onion, finely chopped garlic and chilli and cook, stirring, for 2 minutes Subscription Enquiries 2 garlic cloves, crushed or until fragrant. Add mince and cook, stirring, for Toll Free: 1300 361 146 or +612 9901 6111 1 long fresh red chilli, 3–4 minutes or until mince is browned. Email: [email protected] 4 Return vegetables to wok or pan. Add Chinese or go to mymagazines.com.au deseeded, finely chopped rice wine and kecap manis, tossing gently to International Licensing & Syndication 400g lean pork mince combine. Add noodles, tossing gently to combine Arek Widawski 2 tablespoons Chinese and warm through. Divide noodle stir-fry among [email protected] four bowls and serve garnished with fresh basil. rice wine nextmedia Pty Limited 2 tablespoons kecap manis Locked Bag 5555, St Leonards NSW 1590 ½ cup fresh basil leaves, Phone (02) 9901 6100 Managing Director Arek Widawski finely sliced, to serve GM Consumer Publishing Carole Jones Associate Publisher Andrea Duvall Mminagciec! Putaninternational spin on budget-friendly 8 healthyfood.com mince with these easy, flavoursome dishes. 38 HIGH PROTEIN dairy free diabetes friendly gluten free vegetarian EDITORIAL ADVISORY BOARD Professor Jennie Brand-Miller, Professor of Human Nutrition, The University of Sydney; Catherine Saxelby, Accredited Practising Dietitian and nutritionist at Foodwatch Nutrition Hub; Dr Janet Franklin, Senior Clinical Dietitian at Metabolism and Obesity Services, Royal Prince Alfred Hospital, Sydney; Dr Tim Crowe, Advanced Accredited Practising Dietitian; Associate Professor Antigone Kouris, Accredited Practising Dietitian and Adjunct Professor, Department of Dietetics at La Trobe University, Melbourne. Note: The advisory-board members do not necessarily review every article in Healthy Food Guide magazine and make no warranty as to the scientific accuracy of the magazine. Healthy Life Media Pty Ltd and the Editorial Advisory Board do not necessarily endorse advertised products.

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what's new newsbites STAY UP TO DATE WITH THE LATEST IN HEALTH NEWS AND PRACTICAL LIVING TIPS. 5 million The number of bananas eaten by Aussies every day, according to the Australian Banana Growers Council. This fruit is a great source of energy and potassium, a nutrient essential for good nerve and muscle function. Bananas also make a handy portable snack, as they come in their own natural TAKE THE PRESSURE DOWN Prolonged high blood pressure among the 60-plus age group increases the risk of dementia and early death, so getting blood pressure under control, mid-life, is essential for keeping your brain in top condition and reducing this risk. J Am Coll Cardiology 10 healthyfood.com

Photography: iStock. EAT TO BEAT loveWhat we DEPRESSION THIS MONTH AUSTRALIA HAS ONE OF THE HIGHEST RATES OF MALE SUICIDE Fresh fruit and veg prices GLOBALLY. BUT A NEW STUDY are on the rise, but smart REVEALED MEN AGED BETWEEN storage helps. The multi- 18 AND 25 WITH POOR DIETARY layered, washable cotton HABITS REDUCED THEIR RISK OF Veggie Saver storage bag DEPRESSION BY SWITCHING TO A extends the life of fresh MEDITERRANEAN-STYLE DIET FULL produce in the fridge by OF COLOURFUL VEGIES, LEGUMES, up to two weeks. It also WHOLE GRAINS, OILY FISH, RAW prevents food waste and UNSALTED NUTS AND OLIVE OIL. plastic pollution. $24.95. www.veggiesaver.com ❝Am J Clinic Nutrition Madeleine Jennings “If you keep good food in your HFG Sub Editor fridge, you will eat good food.” American personal trainer Errick McAdams Health The Fibre 7 Nights Of Fuelled Slow Cooking  SEPTEMBER Cookbook by Paulene READS by Dr Will Christie Bulsiewicz (ABC Books, Scan the QR code (Penguin, RRP $24.99) below for more RRP $45) Working mum-of- As well as 100-plus delicious three Paulene offers 15 weeks recommended reads. plant-based recipes from this of inspiring meal plans and leading gastroenterologist, handy shopping lists to help Dr Will helps you uncover the you prep, plan, shop and save cause of GI problems, provides while solving the daily dinner revolutionary treatment for dilemma. Recipes range from food sensitivity sufferers, plus hearty weeknight meals and practical solutions to symptoms. weekend roasts to desserts. SEPTEMBER 2022 HEALTHY FOOD GUIDE 11

what's new SPORTING CHANCE newsbites After-school activities SMART SWAP foster mental wellbeing in children, a study has Make your brekkie a nutri�ous one! found. More than 60,000 Australian students across vs years four to nine were assessed for engagement, SAVE 367kJ perseverance, optimism (88cal) and emotional regulation. Whether music practice, 7.7g sat fat sports or just casual play with friends, the results White toast (2 slices) with avo confirmed taking part (2 slices) with & egg plus glass of increased happiness and butter & jam health, compared with reduced-fat milk sedentary time on devices. 1752kJ (419cal) 10.9g sat fat 1385kJ (331cal) BMC Pediatrics 3.2g sat fat THESE SIMPLE CARBS WILL NOT RELEASE ENERGY THIS IS A NICE BALANCE OF QUALITY CARBS, HEALTHY SLOWLY, SO ARE LIKELY TO FATS AND PROTEIN. THE CAUSE BLOOD SPIKES AND ACCOMPANYING MILK IS A GREAT SOURCE OF BONE- ENERGY FLUCTUATIONS BOOSTING CALCIUM, TOO. DURING YOUR MORNING (WHEN YOU LEAST NEED IT). 3 1 2 3 HEALTH Salad dressing Pizza bases Hummus TIPS Combine equal parts Use wholemeal Blitz a can of drained Lebanese bread chickpeas, dollop of NEED TO REIN IN THE vinegar (or lemon rounds. Spread with tahini and squeeze of WEEKLY SHOPPING juice) and olive oil in a tomato paste, then top lemon juice in a food screw-top jar. Add salt with your fave veg and processor. Add red BUDGET? TRY THESE EASY, and pepper, plus a little cheese, ready to grill. capsicum for colour. MAKE-AT-HOME IDEAS. French mustard. 12 healthyfood.com

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Source: J Pers Soc Psychol, 2019. Photography: iStock. live WELL natural bloating cures | post-workout hunger | weight-loss plateaus Enjoy it again! Has your desire for exciting new experiences waned after COVID lockdowns? Or your FOMO disappeared after too much Instagram? A study found familiarity, as opposed to novelty, is more pleasurable as time passes. The joy of repeating an activity — listening to a song, watching a movie, rereading a book, revisiting a museum exhibit — is due to our wandering mind. We tend to miss so much the first time round (with so much already going on in our brain due to easy digital accessibility), there’s real joy to be had in digging deep into the same domain. So instead of trying something new, just do it again! SEPTEMBER 2022 HEALTHY FOOD GUIDE 15

live well HFG TIP Unlike the eating disorders anorexia & bulimia, disordered eating is not a clinical condition, so easier to self-manage. 16 healthyfood.com

Oveerxpelaainteidng HOW TO TAKE BACK CONTROL Words: Susie Burrell, Brooke Delfino & Claire Turnbull. Photography: iStock. Obsessed with food? Always on RESTRICTIVE EATING a diet? Prone to late-night binges? HFG reveals six common types ➜ If you base your food choices on what you of disordered eating and how you can overcome them. think you should be eating as opposed to what you feel like eating, then you could be classified I f you find yourself frequently thinking as a ‘restrictive eater’. This is usually characterised about what foods you should and by having very strict food rules, such as, “I never shouldn’t be eating, chances are eat carbs at night”, or overeating when a situation you’re not satisfying your appetite. Overly causes the self-imposed food rules to be broken. controlled eating is not only time-consuming Restrictive eaters are often on a diet, may avoid and tiring, it may actually do more harm social situations that involve food, or spend far than good, with studies linking conscious too much time mentally calculating the fat and restriction of food intake to obesity. An kilojoule content of their meals. American study found restricting for weight loss depletes the body’s supply of glucose, How to… change your thinking triggering sugar cravings and making it even more difficult to establish a healthy diet with Not telling yourself there are foods you should or a good nutrient balance. shouldn’t be eating is the key to overcoming this restrictive eating style. Once you realise there are While all of us have a different eating no food rules, but instead ‘everyday’ balanced style — based on childhood experiences and healthy meals and ‘sometimes’ treats, it will individual food preferences — there are some gradually become easier to incorporate into your common types of ‘disordered eating’. Unlike diet the foods you previously avoided, without an eating disorder, such as anorexia nervosa feeling out of control or guilty. or bulimia, disordered eating is not a clinical condition so is much more easily managed. TOP Another good way to overcome Here are the top six types of disordered TIP this restrictive type of eating is to eating, plus easy, expert-based strategies tap into your natural hunger signals to change your thinking around food. and appetite by asking yourself each time before you eat, “What do I really feel like eating?” SEPTEMBER 2022 HEALTHY FOOD GUIDE 17

live well EMOTIONAL EATING eOvsavbteiinrneggaeting ➜ Feeling sad, upset, stressed, lonely or Binge eating disorder has only recently been bored may interfere with your appetite, which recognised as an eating may make you eat more. Emotional eating is a disorder in its own right, behavioural side effect of emotional distress and, alongside anorexia if not identified and managed early, can result in nervosa and bulimia. Its unwanted weight gain. People who do not have tell-tale sign is regularly a strategy to deal with stressful situations are eating extremely large more likely to turn to food as a reward or make quantities of food in a poor food choices. One study found that negative small amount of time emotions, such as stress, depression or sadness, (within a two-hour consistently elicited eating behaviours that fall period). Don’t confuse outside of nutritional recommendations. On the it with having the odd other hand, the study participants who tended to too-large meal or respond to stress with positive thoughts or actions occasionally grazing were able to resist less healthy food temptations. through an entire packet of Tim Tams in H w … change your thinking front of the TV. Rather, binge eating disorder is Develop a strategy to manage your desire to characterised by having emotionally eat by identifying what is likely to an emotionally charged set you off on this pattern of behaviour. One relationship towards way to do this is by giving yourself a ‘time out’ food consumption, between the trigger and the eating. So, instead where you feel you just of immediately reaching for the cookie jar, call a can’t stop eating and it’s friend for a chat or get out of the house and go causing you distress. for a long, distracting walk or write down in a journal what you are feeling and what caused this. Even just writing the pros and cons of certain food choices can curb your desire. TOP Another great strategy to stop TIP emotional overeating is to just avoid having ‘comfort foods’ stocked in your pantry. 18 healthyfood.com

NIGHT BINGEING HEALTH FANATICS ➜ Night bingers eat next-to-nothing all day, ➜ Eating well is commendable, only to arrive home famished and eat everything in sight. This style of eating is linked to obesity, but taking it to extremes where with about half of all night bingers reporting to be you only eat organic/gluten of ‘normal weight’ before developing this habit. free/‘clean’ can be mentally Eating a disproportionate number of kilojoules draining, and may be a sign in the evening disrupts your natural metabolism, your ‘control’ is excessive. causing you to wake up feeling full and/or sluggish Being obsessed or too rigid in the morning so you have less energy during with healthy eating is actually the day. It can also result in weight gain and less a medical condition known as healthy food choices. American research from the ‘orthorexia nervosa’. According New York Obesity Centre further emphasises the to the American Dietetic negative health implications of night bingeing, Association, it involves eating including higher rates of depression, lower self- disorder-related symptoms such esteem and greater difficulty managing weight as fixating on eating a restrictive than people who eat regularly throughout the day. diet and obsessively and compulsively maintaining H w … change your thinking a low body weight. If you’re a night binger, you need to break this H w … change unhealthy habit and spread your kilojoule intake more evenly throughout your waking day. New your thinking habits take time to establish, so take small steps to improve your chance of success. Start by If you can’t remember the last reducing the kilojoules in your evening meal by time you really enjoyed your serving yourself smaller portion sizes. Next, try food, you need to relax your to eat a small amount of food first thing in the rules. There’s nothing wrong morning, such as a milk-based smoothie or a with eating healthily, but if it’s piece of fruit. Slowly work towards eating at least socially limiting, that’s a big three meals every day. And don’t forget snacks! problem. To break free of this A protein-rich nut bar or small tub of yoghurt on pattern, think about the foods your way home from work can keep your appetite you enjoy and include them in in check and prevent bingeing. your weekly menu. Start dining out at new venues and, most TOP Make a daily or weekly meal plan importantly, remind yourself that TIP and shop with a list to help you food is meant to be pleasurable prepare the three meals you as well as nourishing. need to aim to eat in one day. Being healthy is more than TOP what you eat. Good health TIP includes your physical, mental, social, emotional and spiritual well-being, and taking an obsessive approach doesn’t make you healthy overall. SEPTEMBER 2022 HEALTHY FOOD GUIDE 19

live well HFG TIP If your social calendar involves dining out or cafe catch-ups, check menus beforehand online to decide what to eat. SERIAL DIETER SOCIAL EATERS ➜ Whether it’s the ‘soup diet’, ‘low-carb’, ➜ Social eaters eat healthily day to day, but as Paleo or Atkins, the serial dieter has tried it, soon as there’s a family get-together, a celebration but never seems to keep the excess weight off. or a dinner date with friends, they suddenly lose Fad diets may work in the short term because track of what they’re consuming. Recent studies of sudden kilojoule restriction, but are almost confirm we tend to eat more food than usual when impossible to maintain, so the weight loss is only dining out with another person, and consume ever temporary. Restrictive eating, especially more still when eating with large groups of if it excludes whole food groups like fats or seven people or more. carbs, is not a healthy, sustainable approach to achieving and maintaining a healthy weight. H w … change your thinking Rather, successful long-term weight loss and maintenance requires a lifestyle change that If your social calendar involves a lot of dining out includes increasing the amount of physical or get-togethers over meals, and is causing you to activity you do, as well as altering what and put on unwanted weight, use the online restaurant how you eat to achieve nutritional balance. and cafe menus to decide beforehand what you’re going to eat. This will help you resist the H w … change your thinking temptations of your surroundings or getting swept up in the occasion when you arrive at the venue. If you’re a serial dieter, you need to get off this unhealthy cycle of weight loss and weight regain. Think about all the precious time and energy (not to mention money) you’ve wasted to date on these diets for no real result. TOP If you’re serious about getting TOP Follow the two-food rule of limiting TIP healthy, make an appointment with TIP yourself to either a starter and main, an accredited practising dietitian or a main and dessert. The longer (see dietitiansaustralia.org.au or you sit around a communal table, the dietitians.org.nz), who can help you more food you tend to eat, so slow develop a personalised food plan down your eating and concentrate to manage your weight and reach on enjoying the company just as your long-term health goals. much as the food. 20 healthyfood.com

8poivprseevreeantting Try these strategies to tune into your hunger and get your appetite back on track. TIP #1 Start a food Instead of beating TIP #6 Always keep a diary, noting down yourself up, just get nutritious snack, such everything you eat in back on track with your as a nut or protein bar, a day and how you sensible new eating in your bag so you can were feeling. This helps habits when you sit refuel if you need to to establish the link down at your next meal. when out and about. between your emotional state, what you eat as a TIP #4 Remind yourself TIP #7 Avoid keeping result, and the time of there are food rules you snacks, treats or day it occurs. have to follow. Always ‘sometimes’ foods ask yourself, “What do you know you find TIP #2 Never let I feel like eating?” hard to resist stocked yourself get too hungry. in large quantities in When you’re ravenous, TIP #5 Base your main your pantry at home. you’ll overcompensate meals around lean and eat too much. protein, wholegrain TIP #8 If you find your carbohydrates and a eating is controlling TIP #3 If you have wide range of colourful, your life, seek the overeaten, it’s not antioxidant-rich fruit advice of an accredited the end of the world. and vegetables. practising dietitian. SEPTEMBER 2022 HEALTHY FOOD GUIDE 21

Bloa1t0in1g Words: Rose Carr, Brooke Delfino, Jenny de Montalk, Melissa Meier & Katrina Pace. Photography: iStock. YOUR COMPLETE GUIDE Tucking into a delicious meal is one of life’s great pleasures, but feeling bloated or crampy afterwards can turn the pleasure into pain. HFG explains the causes and how to get relief, naturally. Bloating happens when your gastrointestinal tract — your digestive system running from your mouth down to your anus — fills with air or gas. If you’re among the 30 per cent of people who sometimes feel bloated after a meal or whose trouser buttons pop apart by the end of the day, you’ll know just how uncomfortable and frustrating this is. For most people, the occasional belly tightness or build-up of gas is normal, albeit unwelcome. But for one in seven, bloating and digestive issues can be severe and frequent enough to affect their quality of life. 22 healthyfood.com

live well ❋ BLOATING HANDBOOK ❋ BLOATING HANDBOOK ❋ BLOATING HANDBOOK ❋ BLOATING HANDBOOK ❋ BLOATING HANDBOOK❋ BLOATING HANDBOOK On average, women THE FACTS ON pass wind seven times a day and FARTING men 12 times. But for some, it can Gas is a natural by-product be 40 times. of digestion that the body expels though burps and Why am I bloated? farts. When gastric juices and stomach acid combine to A number of factors can lead to bloating. These break down ingested food, include eating or drinking too fast so you also carbon dioxide is released. As gulp down air. Chewing gum can have a similar food passes through the colon effect. Stress, anxiety and/or depression can (large intestines) trillions of gut upset digestive processes. And food intolerances, bacteria feed on and ferment irritable bowel syndrome and inflammatory bowel it, producing oxygen, hydrogen, disease are further causes. nitrogen and more carbon dioxide, along with that tell-tale Unless you’re a 10-year-old boy, digestion, gas sulphurous odour. and bowel movements probably don’t top the list of your favourite topics of conversation, so how How much gas we produce do you know what's normal and when you need comes down to how much fibre to take action? we eat. High-fibre foods, such as vegetables, fruit and legumes, Am I normal? are harder to digest. When undigested particles reach the When it comes to bowel movements there is colon they feed our gut bacteria no ‘normal’ frequency. You might be the type of and help to keep everything person to go once a day, or three times a day. The moving along, preventing main point to remember is that the action should constipation. So a bit of gas can be free of discomfort or pain, without needing to actually be a good sign — you’re strain or feeling like you haven’t been able to fully keeping your gut bacteria happy empty your bowels. with enough healthy fibre. The ideal stool is soft and bulky. A hard, pellet- It’s normal to pass wind but, like stool indicates constipation, while a very loose again, everyone is different stool that lacks form is a sign of diarrhoea. And, when it comes to frequency. while it won’t exactly smell good, an extremely On average, women pass wind offensive odour can suggest an underlying seven times a day and men medical condition such as coeliac disease. 12 times a day. But some people can pass wind as The colour of a normal stool is brown. A greyish- many as 40 times a day. white poo can be a sign your gall bladder isn’t working properly, and the presence of blood SEPTEMBER 2022 HEALTHY FOOD GUIDE 23 can signal haemorrhoids, an anal fissure or, more seriously but less common, bowel cancer or another pressing health issue. If you see blood after going to the toilet, always discuss this with your GP to rule out anything critical.

live well QDo I have COELIAC Coeliac disease DISEASE? & BLOATING Diagnosed more in women than in men, and developing at any At least 50 per cent of adults get bloated, life stage, coeliac disease has gassy and constipated. But for around two a genetic component. Around per cent, these unpleasant gut issues can 30 per cent of us carry the genes be a sign of the more serious coeliac disease. that make us susceptible, but only a fraction go on to develop Coeliac disease is an autoimmune condition the disease, so environmental that damages the cells lining the bowel, due to factors also play a part. gluten not being digested properly. A person with coeliac disease has a digestive system that reacts With diets changing, globally, to gliadin, which is part of a plant protein called from being predominantly plant- gluten found in wheat, rye, barley, oats and other based to encompassing more grasses. Gliadin causes bowel cell damage and processed foods, the condition inflammation among people with coeliac disease, is becoming more widespread. flattening villi (the tiny, finger-like projections that If you suspect you have coeliac line the inside of the bowel), which are necessary disease it’s very important to not for breaking down food and allowing their body cut gluten from your diet until to absorb essential nutrients. you’ve been tested, as this may skew the results. Always speak Damage can occur within hours of eating gluten- to your GP, as not everyone containing foods and can interfere with nutrient presents with the same absorption. If left uncontrolled, coeliac disease can symptoms and some symptoms lead to anaemia, muscle cramps and osteoporosis. will mimic other conditions. A proper, medical diagnosis is vital for managing and improving your health. vsCOELIAC DISEASE Signs of coelic disease GLUTEN SENSITIVITY ➜ cramping & bloating OR WHEAT ALLERGY ➜ gas & abdominal distention ➜ fatigue, weakness & lethargy Coeliac disease is different to ➜ nausea, vomiting & weight loss non-coeliac gluten sensitivity (NCGS) & ➜ diarrhoea or constipation wheat allergy. While all three can create ➜ bruising easily intestinal symptoms, it’s unclear whether ➜ ulcers or swollen mouth/tongue ➜ muscle cramps or spasms gluten or another compound is the ➜ vitamin deficiency cause in NCGS. People with wheat (B12, A, D, E & K) allergies only need to avoid ➜ skin rashes wheat, not all gluten- ➜ neurological issues containing foods. ➜ difficulty concentrating ➜ bone & joint pain. 24 healthyfood.com

GETTING DIAGNOSED Q ARE SUPPLEMENTS ❋ BLOATING HANDBOOK ❋ BLOATING HANDBOOK ❋ BLOATING HANDBOOK ❋ BLOATING HANDBOOK ❋ BLOATING HANDBOOK❋ BLOATING HANDBOOK NECESSARY? Coeliac disease can cause chronic poor be tricky to diagnose health and other less If you accidentally ingest gluten and your and may not be picked common problems, gut lining is damaged, supplementing with up until the gut wall including: vitamins D and B12, plus iron and calcium has been damaged may be necessary. If the disease is making and symptoms occur. ● iron deficiency you deficient in other nutrients, your GP Your GP will take blood ● anaemia may advise you to take supplements. tests, but a biopsy is ● osteoporosis also needed to confirm Managing coeliac disease the damage to the (due to reduced lining of the small dietary calcium Coeliac disease can’t be cured, but can intestine due to the absorption) be managed with a strict gluten-free diet. disease. Letting your ● infertility Avoiding all traces of gluten can ease GP know your family ● miscarriage inflammation and help the lining of the history of coeliac ● depression small intestine heal within three months. disease or dermatitis ● dental enamel Eating gluten again can cause severe herpetiformis will also defects bowel damage in as little as three weeks. help inform diagnosis. ● increased chance of oesophagus & Temporary lactose intolerance If left undiagnosed, gastrointestinal coeliac disease can (gut) tract cancers. Intestinal lining damage can also cause a lactose intolerance as the enzymes for digesting sugar in milk are in the small intestine lining. If you experience this, you may need to avoid lactose products like cow’s milk until the damage heals. GLUTEN-FREE SWAPS Getting enough fibre when you don’t eat gluten can be tricky. Here are four easy ways to improve your gut health if you’re living with coeliac disease. You don’t have Include a minimum For a hunger-busting Instead of regular to miss out on serve (½ cup) of snack, swap out spaghetti, cook a filling bowl of brown rice or dinner with a warm porridge in plain crackers with the mornings. Just canned chickpeas a handful of fava gluten-free pasta serve up a gluten- with your lunch beans or unsalted or legume-based free wholegrain to keep energy nuts for an added hot cereal instead. levels high pasta for extra all afternoon. protein boost. gut-loving fibre. SEPTEMBER 2022 HEALTHY FOOD GUIDE 25

live well sIryrnitdarbolembeo(IwBeSl) This gastrointestinal disorder (GI) can Q cause bloating, changes in bowel habits and great discomfort. The changes IBS causes to the function of the gut are similar to other GIs, but IBS doesn’t cause the ulcers, inflammation, thickening of digestive tissues, lumps, bumps or abnormal blood tests that are typical of other GIs. IBS symptoms can be similar to coeliac disease, inflammatory bowel disease (IBD), ulcers, ovarian cancer, bowel cancer and endometriosis. So, before any treatment for IBS, always see your doctor to have other GI conditions ruled out. WHO GETS IBS? Symptoms of IBS IBS is relatively common (including early trauma) but can be difficult to ● Feel depressed/anxious ➜ abdominal pain & discomfort diagnose. Diagnosis relies ● Have a lower threshold on context of symptoms, ➜ bloating & excessive wind such as when they occur for internal organ pain and for how long. IBS (viscerally hypersensitive) ➜ changes in bowel habits usually affects those under ● Have had food poisoning (constipation or diarrhoea) the age of 45, and women or a bacterial overgrowth twice as much as men. in the intestines ➜ unsatisfied defecation ● Have an imbalance of (incomplete emptying) It’s unclear what causes chemical levels, including IBS but it is believed to neurotransmitters & ➜ passage of slimy mucus into involve a disfunction in reproductive or digestive the toilet bowl the way the muscles in the hormones outer wall of the intestine ● Have a changing gut ➜ a noisy abdomen (the noises move. You are more at risk microbiome, including are called borborygmi) of developing IBS if you: due to taking antibiotics ● Are young & female ● Are intolerant to ➜ pain in the rectum ● Are suffering from stress certain foods. ➜ heartburn or nausea ➜ tiredness ➜ severe muscle aches & pains (fibromyalgia) ➜ urinary frequency & urgency. 26 healthyfood.com

You can access a ❋ BLOATING HANDBOOK ❋ BLOATING HANDBOOK ❋ BLOATING HANDBOOK ❋ BLOATING HANDBOOK ❋ BLOATING HANDBOOK❋ BLOATING HANDBOOK downloadable guide WHAT ARE to the low-FODMAP FODMAPS? IBS food triggers diet by visiting The favourite food for gut healthyfood.com/ bacteria and a potential cause You may have noticed that product/fodmaps- of bloating, FODMAPs are part of the carbohydrates food certain foods appear to trigger toolkit group. The acronym stands for: FERMENTABLE your IBS symptoms. Doctors and eaten by bacteria to produce dietitians specialising in GI nutrition gases and heat OLIGOSACCHARIDES recommend a medical diet called the low- complex carbohydrates (fibres) DISACCHARIDES FODMAP diet. This involves eliminating high- milk sugars MONOSACCHARIDES FODMAP food groups over 12 weeks, to identify simple sugars POLYOLS which are triggers, then reintroducing foods at another food that bacteria like. levels safe for managing symptoms. Foods high in FODMAPs can cause the bowel to swell by drawing in more fluid and producing excess gas when fermented by the bacteria found in the digestive system. This causes bloating, abdominal pain and changes in bowel habits. Following a low-FODMAP diet can be difficult. The simple swaps below can make it easier. LOW-FODMAP Managing IBS SWAPS Alongside the low-FODMAP diet, avoid poor eating habits such as stress-filled mealtimes, eating too quickly or on the run, and drinking too much coffee and not enough water. Not eating enough fibre or suddenly changing to a diet full of fibre Instead of brown or red Instead of reduced-fat can also exacerbate symptoms. onion, use the green tips milk (containing lactose), Since IBS can be triggered by choose a lactose-free milk stress, spend 10 to 30 minutes of a spring onion. every day on a relaxing activity. Need some ideas? Try: ➜ a leisurely walk or yoga class ➜ listening to favourite music ➜ practising daily meditation Swap Massel stock cubes Swap regular spaghetti ➜ being outdoors in nature (with fructans from onion) (with fructans from wheat) ✽for Massel 7’s Chicken Style for gluten-free spaghetti ➜ having a soak in a hot bath (blue wrapping). It’s gluten, that’s made with corn onion and garlic free. flour and no soy flour. ➜ reading a book or magazine ➜ catching up with friends ➜ playing with a pet animal. A low-FODMAP diet should always be undertaken with the supervision of a qualified dietitian. SEPTEMBER 2022 HEALTHY FOOD GUIDE 27

live well Beat everyday bloat, NATURALLY Here are six common causes of bloating and how you can get some relief. EATING TOO SWALLOWING STRESS CONSTIPATION QUICKLY AIR For some people, Being constipated can When you eat quickly As well as eating too stress can slow down make it harder to pass you can swallow more fast, chewing gum, digestion, while for gas, and the longer air, causing oxygen to drinking carbonated others it can speed your stool remains become trapped in drinks or wearing it up, resulting in in your intestine, the your gut. Since it takes ill-fitting dentures can diarrhoea. Stress more gas from bacteria about 20 minutes for cause you to swallow can also aggravate builds up. There’s no your gut to signal to too much air, which conditions such as IBS set rule for how often your brain that it’s full, may result in bloating. and stomach ulcers. you should empty your eating too quickly may bowels, but if it is less cause you to overeat. bloat BUSTER bloat BUSTER often than usual, and your stools are hard, bloat BUSTER Opt for still over Avoid upsetting that’s an indication you sparkling drinks and conversations or might be constipated. Sit down to eat and sip rather than gulp. heated debates over avoid distractions, Avoid chewing gum the dinner table and bloat BUSTER such as talking on the or sucking on hard try to be organised phone, emailing and sweets. Make sure with meal prep and Eat plenty of fibre watching TV during your dentures fit your have everyone chip and stay hydrated. mealtimes. This will mouth properly. in so mealtimes Drinking two to two- help you focus on your are relaxed. Going and-a-half litres of eating pace. Chew through a difficult water a day will help your food slowly, period in your life? keep your digestive savouring the smell, Manage stress levels process running taste and texture. If with yoga, breathing smoothly. Choosing to eating big meals exercises, writing lists, eat wholegrain breads make you bloated, exercising, connecting and cereals, plenty of opt for smaller, more with others and asking vegetables (ideally frequent meals. for help. with the skin still on), nuts and seeds, plus legumes and fruit will help to prevent constipation. 28 healthyfood.com

TOP 5 ❋ BLOATING HANDBOOK ❋ BLOATING HANDBOOK ❋ BLOATING HANDBOOK ❋ BLOATING HANDBOOK ❋ BLOATING HANDBOOK❋ BLOATING HANDBOOK GUT-FRIENDLY FOODS Add these foods to your daily diet to boost your gut health. TOO MUCH SITTING TOO WHOLEGRAIN BREADS FIBRE, TOO FAST MUCH & CEREALS (BARLEY, OATS, RYE, BUCKWHEAT Fibre keeps things Extended periods of moving, but raising sitting can slow down & WILD RICE) your fibre intake too your digestion, leaving quickly — especially you feeling sluggish FERMENTED DAIRY without upping your and bloated. Getting FOODS (KEFIR, water intake — can up and walking around cause bloating. That’s can help your digestive YOGHURT & CHEESE) because fibre draws system kick back water into the bowel into action. Regular FRUIT & VEG (COLOURFUL, to soften the stool. exercise stimulates HIGH-FIBRE FRESH PRODUCE, So, without enough the digestive tract − BERRIES, SWEET POTATO, water, your bowel and conditions your CORN, TOMATOES, BROCCOLI motions dry up. core muscles, too. & BANANAS) bloat BUSTER bloat BUSTER NUTS & SEEDS LEGUMES (BEANS, Increase your fibre Make exercise part (ALMONDS, CASHEWS, CHICKPEAS & LENTILS) intake slowly so your of your daily routine, WALNUTS, FLAXSEEDS body can adjust, even if it’s just 20 and up your water minutes a day. Take & CHIA SEEDS) intake at the same a brisk walk around time. For example, the block or through start by switching the park at lunchtime. from white bread to Or attend a fun dance wholegrain bread, class on the weekend. then replace refined Just stick to a regular breakfast cereal with exercise routine, and rolled oats. After a few your gut will thank weeks, swap out white you for it. rice for brown rice. Increase your intake of legumes, vegies and fruit in a similar way. SEPTEMBER 2022 HEALTHY FOOD GUIDE 29

live well CONQUER POST-WORKOUTExercising but eating more as a result? Nutritionist and exercise hun erphysiologist Kathleen Alleaume explains the science behind post-workout appetite, plus How exercise affects appetite healthy ways to manage it. Hunger is your instinctive drive to eat to keep your We all know exercise burns kilojoules, body fuelled. If you leave too much time between but why do some people have a meals, or eat less than usual, the hunger hormone roaring appetite and reach straight ghrelin signals to your brain that you need food. for the snacks after a workout, while others can’t even eat a banana and don’t need food until You don't usually feel hungry while working out hours afterwards? Your appetite depends on a because blood gets diverted from your stomach few factors, but the good news is you can work to power your muscles. Likewise, appetite may be with your body type, without sabotaging your suppressed post-workout, but this depends on the workout efforts and healthy weight goals. exercise intensity and what you ate before or after. HFG TIP Intensity of activity Not eating enough Some studies indicate moderate-intensity exercise, before or after your where you breathe hard but can talk, makes people workout may mean feel hungrier post-workout, especially when starting a your performance regular fitness regime — your body is just responding to the energy burned from getting up and moving. suffers & you end On the flip side, people who work out regularly or up overeating. more strenuously might respond differently and tend not to overcompensate with food later in the day. Best workout foods Your body needs a certain number of kilojoules to Photography: iStock. carry out basic functions. If you don’t eat enough before and after your workout, your performance may suffer. While the best pre-exercise foods depend on your goals and requirements, good post-workout foods should include quality carbs to replenish muscle fuel stores, plus lean protein to promote muscle repair (see ‘best workout bites’ at right). 30 healthyfood.com

5 WAYS TO BALANCE POST-WORKOUT HUNGER Satisfy Recognise Focus on Plan ahead Change your your thirst hunger cues timing mindset Have an idea, Working muscles Hunger and You’ll have a in advance, of Do you feel need to recover fullness aren’t better workout what you want virtuous after and rehydrate, only felt in the if you eat a small your meals to a solid sweat so it’s important stomach. Fatigue, snack one to be and start session, so reward to drink plenty low blood sugar two hours prior. shopping and yourself with of water before, levels, difficulty You’ll also recover meal planning food? A good during and after concentrating or better if you have for them (see way to side step your workout. headaches may a healthy meal our seven-day this sometimes This also makes be signs that your within one hour dietitian-approved counter-productive it easier to avoid body needs more of finishing your weight-loss meal approach is to mistaking thirst fuel. Really get exercise. If you plan on p90 for view the benefits for hunger. to know what exercise before inspo). Always of exercise as your hunger feels like breakfast, eat a prepare healthy, ultimate reward — for your body — meal the night portable snacks more energy and and recognise before containing so you can tuck productivity, how exercise wholegrain carbs into something relief from stress affects your combined with a if hunger strikes and living a appetite. That little lean protein. after a workout. longer life. way, you can plan your meals so Bes they satisfy your hunger, without WORKOUT BITES feeling like you undid all your • Greek yoghurt & fruit • High-fibre hard work. smoothie • Fruit or wholegrain crackers with nut butter • Wholegrain pasta with tomato sauce • Handful of nuts & raisins • Muesli bars • Lean meat & brown rice or quinoa & veg • Grilled chicken wrap • Wholegrain tuna salad sandwich • Poached egg, wholegrain toast & avocado • Salmon, brown rice & sweet potato.

loWshyecawn’teIight? THE SCIENCE BEHIND WEIGHT-LOSS PLATEAUS Susie Burrell is a leading dietitian, Unwanted kilos refusing to known for her practical approach to budge, despite your best nutrition and wellbeing. Susie regularly efforts? Dietitian Susie Burrell appears on Channel’s 7’s SUNRISE and helps you overcome the has a weekly radio segment on 2GB. dreaded weight-loss plateau. 32 healthyfood.com

live well Photography: iStock. HFG TIP EXPERT ADVICE Body measurements It’s easy to focus on eating well and exercising are a good monitor regularly during the week, but overconsumption of your weight-loss on weekends, as a result of frequently dining out, eating takeaway and drinking alcohol, can eventually progress & often lead to a plateau and may need addressing. change before Jess Spendlove jessicaspendlove.com the scales do. The why and how A s frustrating as it is, hitting a wall on your Put simply, a weight-loss plateau occurs because journey to reaching and your body is craving stability. After significant maintaining a healthy weight weight loss, or after several weeks of adopting is normal. Fortunately, there a new eating and exercise plan, the rate at which are many ways to overcome you lose kilos starts to slow as your body seeks this setback. We share practical to establish a new, stable weight. Plateaus may be tips and tricks from some of experienced at different stages in your weight-loss Australia’s leading dietitians so journey, and for different reasons, depending on you can push through a plateau your individual circumstances. and reach your health goals.  How do I know I’ve hit a plateau? What is a ‘weight- loss plateau’? Sometimes it can be hard to know if you’ve hit a plateau or you’ve just relaxed your new healthy After an initial period of habits a bit. A weight-loss plateau isn’t what progress, whether that means happens when you loosen the reins on a relatively you lose five, 10 or 15 kilos, consistent diet and exercise regime, and slowly there comes a period of time (lasting at least two or three Qstart to include more treats and pull back on weeks) in which you seem to the exercise. Rather, it occurs when you remain ‘get stuck’ at a certain weight. focused and disciplined, only to have the scales Because of your earlier weight firmly refusing to budge — in either direction. loss, this can be extremely frustrating and you can Is it something else? become disheartened and lose motivation to persevere, Difficulty losing weight can sometimes indicate medical let alone maintain your new issues such as fluctuating hormones, inflammation, insulin eating and exercise plan.  resistance or thyroid dysfunction. If you also have other unexplained symptoms, such as tiredness, bloating, menstrual irregularity or even unexplained weight gain, make an appointment with your GP to investigate. SEPTEMBER 2022 HEALTHY FOOD GUIDE 33

live well ‘bHrewak through’ Understand that plateaus are a normal part of losing weight, then try this three-step approach for getting back on track. Step 1 Step 2 TWEAK YOUR PLATE CHANGE YOUR EXERCISE If you’ve been addressing your food intake over a significant period of time, it’s likely your body If you’ve been following the same workout has become more efficient at burning calories, program for a period of time, day in and day so now requires more kilojoules to support out, it’s time to change it up. Instead of taking ongoing fat loss. If your intake is relatively the same walk every day, go somewhere low — less than 6000kJ (1400cal) a day — you different and mix it up with hills, stairs and/ may actually need to increase your intake by or intermittent jogging. Wear a pedometer or between 800 and 1200kJ (200–300cal) a day set your smartphone tracker so you’re taking to adequately fuel your muscles and support between 8000 and 10,000 steps every day. ongoing weight loss. This may also work in Doing a physical activity that increases your reverse, so if you’ve been eating more liberally, heart rate for between 20 and 30 minutes a you may find that reducing your intake by the few times a week will also help. same amount may help to induce weight loss. ➜ Make it work for you ➜ Make it work for you Change the type of exercise you do. If you In practical terms, this small tweak to your always walk in the mornings, try adding an overall kilojoule intake could be as simple extra 20-minute session doing some other as adding or removing an extra snack from activity (skipping, swimming, Pilates) in the your day, or reducing or adding a serve (for late afternoon or early evening. example, one instead of two slices of bread). EXPERT ADVICE The key to managing weight-loss plateaus is to have realistic expectations and work through them with a dietitian. It’s also important to exclude hormonal issues like PCOS (polycystic ovary syndrome) and hypothyroidism, as these can impact weight loss. Jaime Rose Chambers jaimerosenutrition.com.au 34 healthyfood.com

EXPERT ADVICE Fthooodugfhotr A plateau is simply a sign we need to adjust energy intake, usually by roughly a snack’s worth of kilojoules, to get things moving again. The body loves routine, If you don’t know so shaking up your food routine can help kickstart why you’re not weight loss again.  getting the results you’re expecting, Nicole Dynan goodnutritionco.com write down everything you Step 3 eat in a day. You can even record your food intake CHANGE YOUR in a kilojoule- MINDSET monitoring app like ‘MyFitnessPal’ or ‘Easy Diet Diary’. Managing expectations, and ensuring your You may find little weight-loss goals are achievable and realistic, extras are slipping is crucial for success. When you commit to a into your daily weight-loss program, especially if you have a intake, or you lot to lose, your results will initially be rapid and may be eating too significant. But this rate of loss almost inevitably MyFitnessPal few kilojoules to slows over time. Some weeks you may see support weight significant changes, but other weeks you see loss. Having an very little or none, as your body composition accurate idea of adjusts to the changes. As long as the overall your kilojoule trend is downward over the course of a few intake gives you weeks, you’re on the right track. Easy Diet the data you need Diary when seeking ➜ Make it work for you advice from a As discouraging as it might be, don’t let a dietitian, who can weight-loss plateau lead to a lapse in your help you work out motivation. While your weight is stabilising, what is going on. use this time to reflect on your journey and ✽ WHERE TO SEEK HELP progress to date. Appreciate the weight you Following the same diet and exercise have already lost, and consider revisiting your end goal. Is what you’re striving for a little unrealistic for you? program, and not seeing any changes over a four- to six-week period? Contact dietitiansaustralia.org.au to find an accredited practising dietitian. SEPTEMBER 2022 HEALTHY FOOD GUIDE 35



cook FRESH tasty ways with mince | five-ingredient work lunches | blueberry cheesecake Spring to it! Spicy chicken koftas with pita Ready to turn over a new bread & tzatziki leaf this season? Eating well doesn’t have to make a big (See recipe p42) dent in the family budget, so keep your eye out for our new $AVER icon that highlights our standout, cheap and cheerful recipes. To make life easier, we’ve done the healthy eating hard yards for you. Every main meal contains at least two serves of vegies. Each dish meets our dietitians’ criteria to ensure it doesn’t contain too much energy, saturated fat, sugar or sodium. Recipes all come with a nutritional analysis, with the table on page 95 showing how they meet daily nutritional needs. Our food writers work with qualified HIGH dietitians to develop these recipes for maximum health benefits. For more PROTEIN about our recipe badges, see p98. gluten free dairy free diabetes friendly vegetarian

Chinese pork & eggplant stir-fry with egg noodles Serves 4 Prep 10 mins Cook 20 mins dairy free diabetes friendly 320g thin dried egg noodles 1 Cook noodles according to packet instructions. 2 tablespoons peanut oil Drain well and set aside. 1 eggplant, diced 2 Heat half the oil in a large wok or non-stick frying 200g green beans, sliced pan over high heat. Add eggplant and cook, stirring, for 3 minutes or until golden. Add beans diagonally and capsicum and cook, stirring, for 2 minutes or 1 large red capsicum, until beans are bright green and tender. Transfer vegetables to a plate and set aside. thinly sliced 3 Heat remaining oil in wok or pan. Add onion, 1 red onion, finely chopped garlic and chilli and cook, stirring, for 2 minutes 2 garlic cloves, crushed or until fragrant. Add mince and cook, stirring, for 1 long fresh red chilli, 3–4 minutes or until mince is browned. 4 Return vegetables to wok or pan. Add Chinese deseeded, finely chopped rice wine and kecap manis, tossing gently to 400g lean pork mince combine. Add noodles, tossing gently to combine 2 tablespoons Chinese and warm through. Divide noodle stir-fry among four bowls and serve garnished with fresh basil. rice wine 2 tablespoons kecap manis ½ cup fresh basil leaves, finely sliced, to serve Mminagciec! Putaninternational spin on budget-friendly mince with these easy, flavoursome dishes. 38 healthyfood.com

cook fresh Recipes: Chrissy Freer, Sarah Swain & Brooke Delfino. Photography: Steve Brown. Styling: Sarah O’Brien. Food prep: Vikki Moursellas. Asian flavour! HIGH Sugars 16.6g Fibre 9.1g PROTEIN Sodium 349mg Calcium 97mg PER SERVE Iron 3.1mg 2544kJ/609cal Protein 32.7g Total fat 21.7g Sat fat 6g Carbs 64.5g SEPTEMBER 2022 HEALTHY FOOD GUIDE 39

cook fresh cook’s tip If they’re available at your local supermarket, use vine-ripened truss tomatoes or Roma tomatoes so you get maximum flavour in this dish. 40 healthyfood.com

Mexican mince stack Serves 4 Prep 15 mins Cook 45 mins gluten free diabetes friendly 1 large onion, diced 1 Preheat oven to 200°C. Lightly spray a large frying 1 large carrot, diced pan with olive oil and heat over medium heat. Add 1 red capsicum, diced onion, carrot and capsicum and cook, stirring 1½ teaspoons Mexican occasionally, for 5–6 minutes or until softened. Add chilli powder and cook, stirring, for 1 minute. chilli powder 2 Increase heat to high. Add mince and cook, 500g lean beef mince breaking up lumps with a wooden spoon, for ¼ cup no-added-salt 5 minutes or until browned. Add tomato paste and cook, stirring occasionally, for 2 minutes. Add tomato paste tomato, beans and ¼ cup water and bring to 2 large tomatoes, diced a simmer. Cook for 5 minutes or until thickened. 1 x 400g can no-added-salt 3 Lightly spray a 20cm springform pan with oil. Place one tortilla in base of pan. Spread a third four bean mix of the mince mixture over tortilla. Repeat twice 4 large gluten-free more, then top with remaining tortilla. Sprinkle with cheese, then bake for 20 minutes or until golden. corn tortillas 4 Meanwhile, to make avocado salsa, place all ½ cup reduced-fat ingredients in a small bowl, mixing to combine. 5 Cut stack into quarters. Divide among four plates grated cheddar and serve with salsa, yoghurt and salad leaves. ½ cup reduced-fat plain HIGH yoghurt, to serve 120g mixed salad leaves, PROTEIN to serve Avocado salsa 1 avocado, diced 1 small tomato, diced 1 x 125g can corn kernels, rinsed, drained 2 tablespoons finely chopped fresh coriander leaves 1 tablespoon lime juice PER SERVE Sugars 16.6g Fibre 15.5g 2623kJ/624cal Sodium 483mg Protein 50.1g Calcium 268mg Total fat 16.8g Iron 5.8mg Sat fat 5.6g Carbs 59.9g SEPTEMBER 2022 HEALTHY FOOD GUIDE 41

cook fresh Spicy chicken koftas with pita bread & tzatziki Serves 4 Prep 15 mins plus 8 hrs chilling Cook 10 mins Juice of ½ lemon, plus extra 1 To make chicken koftas, place all ingredients in a lemon, to serve large bowl. Using clean hands, mix well to combine. Divide mixture into eight equal portions, then shape 4 round Greek pita breads each into oblongs. Transfer to a sealed container 200g store-bought tzatziki and refrigerate for eight hours, preferably overnight. 120g baby rocket Thread koftas onto eight metal skewers or eight 2 tomatoes, thinly sliced wooden skewers pre-soaked in water. 1 small red onion, thinly sliced 2 Preheat barbecue hotplate or chargrill pan to medium-high. Lightly spray koftas with olive oil Chicken koftas and cook, turning once, for 6–7 minutes or until 450g chicken mince cooked through. Drizzle with lemon juice. ½ cup dried couscous 3 Meanwhile, toast pita breads on hotplate or in 1 small onion, finely chopped pan for 1 minute each side or until lightly charred. 2 garlic cloves, crushed Place a pita bread on each serving plate. Spread ¼ cup finely chopped fresh with tzatziki, then top with rocket, tomato, onion and koftas. Wrap up filling in pita bread and serve with flat-leaf parsley leaves lemon cheeks on the side. ¼ cup finely chopped fresh coriander leaves 1 tablespoon curry powder 2 tablespoons sweet chilli sauce HIGH Sugars 20.3g Fibre 11.5g PROTEIN Sodium 687mg Calcium 233mg PER SERVE Iron 5.2mg 2265kJ/532cal Protein 37g Total fat 10g Sat fat 3.2g Carbs 68.9g

fragrant & spicy! SEPTEMBER 2022 HEALTHY FOOD GUIDE 43

cook fresh PestopizzazCROECVIEPRE Kale adds gut-lovin’ fibre to this fresh and filling, spring pasta dish. So get your fork twirling! Recipe & food prep: Tamika O’Neill. Photography: John Paul Urizar. Styling: Michaela Le Compte. Chicken & kale pesto pasta $AVER Serves 4 Prep 5 mins Cook 20 mins diabetes friendly 4 cups kale, leaves torn 1 Preheat oven to 200°C. Line a large baking tray 250g spaghetti with baking paper. Place half the kale on prepared ½ cup fresh basil leaves, tray and lightly spray with olive oil. Bake, turning once, for 5–6 minutes or until crisp. Set aside. plus extra to serve 2 Cook pasta according to packet instructions. ¼ cup pepitas/pumpkin seeds 3 Meanwhile, to make pesto, place remaining kale, 3 tablespoons nutritional yeast basil, pepitas, yeast, garlic, lemon zest, juice and oil 1 garlic clove, crushed in a food processor. Process until combined. Season Zest and juice of 1 lemon with freshly ground black pepper. ¹⁄³ cup extra-virgin olive oil 4 Lightly spray a large non-stick frying pan with 1 x 250g punnet cherry olive oil and heat over high heat. Add tomatoes and cook, stirring, for 5 minutes or until just starting tomatoes to lose their shape. Add cooked pasta, pesto, 1 x 250g packet zucchini/ zoodles and shredded chicken, tossing to combine and warm through. Divide pesto pasta among four courgette spaghetti serving bowls. Top with roasted kale leaves and (‘zoodles’ — see Cook’s tip) feta, then serve garnished with extra basil. 1 cup shredded barbecue chicken breast 50g feta, crumbled, to serve 44 healthyfood.com

cook’s tip Can’t find zoodles at your local supermarket? Make them at home by using a spiraliser, mandoline or vegie peeler & knife. HIGH Sugars 6.8g Fibre 10.9g PROTEIN Sodium 212mg Calcium 226mg PER SERVE Iron 4.3mg 2357kJ/564cal Protein 33.8g Total fat 25.5.1g Sat fat 4.3g Carbs 40.9g SEPTEMBER 2022 HEALTHY FOOD GUIDE 45

Ch se a side Liven up the main Tomato & chickpea salad event with these tasty Serves 4 (as a side) Prep 10 mins new takes on roast gluten free vegetarian diabetes friendly dairy free vegies and fresh, 1 tablespoon olive oil 1 Place oil, juice and cumin in a healthy salads. 1 tablespoon lemon juice small bowl, mixing to combine. ½ teaspoon ground cumin 2 Arrange spinach on a serving HIGH Sugars 4g 60g baby spinach leaves platter, then top with tomato Fibre 6.5g 2 large tomatoes, sliced slices. Scatter over chickpeas, PROTEIN Sodium 26mg 1 x 400g can no-added-salt cherry tomato halves, eschalot Calcium 74mg and fresh mint leaves. PER SERVE Iron 2.9mg chickpeas, rinsed, drained 3 Serve tomato and chickpea 200g mixed cherry salad drizzled with dressing 689kJ/165cal and seasoned with freshly Protein 7.3g tomatoes, halved ground black pepper. Total fat 6.7g 1 eschalot/shallot, thinly sliced Sat fat 1g ¼ cup small fresh mint leaves Carbs 15.8g 46 healthyfood.com

Spice roasted cook’s tip cook fresh pumpkin with chilli & feta Want your accompanying full of roast pumpkin to be ready flavour! Serves 4 (as a side) Prep 10 mins Cook 30 mins sooner? Cut them into SEPTEMBER 2022 HEALTHY FOOD GUIDE 47 gluten free vegetarian thinner (3cm) wedges & they’ll be cooked in half the time. Recipes: Liz Macri. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray 700g Kent pumpkin, skin on, cut into 8 wedges 2 teaspoons olive oil 1 teaspoon ground coriander 1 fresh long red chilli, deseeded, finely chopped 75g reduced-fat feta, crumbled, to serve 2 tablespoons roughly chopped fresh flat-leaf parsley leaves, to serve 1 Preheat oven to 180°C. Line a baking tray with baking paper. 2 Place pumpkin wedges in a single layer on prepared tray. Drizzle with olive oil, then sprinkle with coriander and half the chilli. Roast for 30 minutes or until golden and tender. 3 Serve pumpkin topped with feta, parsley and remaining fresh chilli. HIGH Sugars 10.9g Fibre 5.2g PROTEIN Sodium 211mg Calcium 116mg PER SERVE Iron 1mg 606kJ/145cal Protein 7.5g Total fat 5.4g Sat fat 2.1g Carbs 14.4g

cook fresh finger food! Grilled corn with pesto & parmesan Serves 4 (as a side) Prep 10 mins plus 1 hr soaking Cook 20 mins diabetes friendly vegetarian 4 corn cobs, husks attached 2 tablespoons store-bought basil pesto 2 tablespoons shaved parmesan 1 Peel back husks from corn without detaching. Remove silks and discard. Pull husks back over corn to cover. Twist ends to secure. Place corn in a large bowl, cover with water and soak for 1 hour. Drain. 2 Meanwhile, place pesto and 1½ tablespoons water in a small bowl, mixing to combine. 3 Preheat a barbecue hotplate or chargrill pan on medium-high heat. Add corn and cook, turning occasionally, for 20 minutes or until tender. Peel back husks from corn and drizzle over diluted pesto mixture. Serve grilled corn sprinkled with parmesan. HIGH Sugars 2.2g Fibre 7.2g PROTEIN Sodium 178mg Calcium 87mg PER SERVE Iron 3.4mg 895kJ/214cal Protein 8.5g Total fat 6.5g Sat fat 1.4g Carbs 26.3g 48 healthyfood.com



cook fresh you’ll need… 5ppmanic! NEW POTATOES Whip up delicious, nutritious 30 weeknight family meals that CHICKEN BREASTS are ready in 30 minutes or less. mins REDUCED-FAT RICOTTA MONDAY BREADCRUMBS Chicken Kiev GREEN BEANS Serves 4 diabetes friendly plus 600g new potatoes, halved to combine. Season with freshly + fresh herbs & garlic 4 x 150g chicken breast fillets ground black pepper. Stuff + lemon ½ cup reduced-fat ricotta pockets with ricotta mixture. + plain flour ¼ cup roughly chopped 3 Place flour in a shallow bowl. + milk & egg Place milk and egg in another fresh herbs shallow bowl, whisking to 1 large garlic clove, crushed combine, and breadcrumbs in ½ teaspoon lemon zest a third shallow bowl. Working ¼ cup plain flour with one fillet at a time, dip 1 tablespoon milk stuffed chicken into flour to 1 egg coat, then egg mixture, then 1½ cups fresh breadcrumbs breadcrumbs, pressing to coat. 250g green beans, steamed, 4 Heat 1 tablespoon olive oil in a large non-stick frying pan and to serve heat over high heat. Add chicken and cook for 2 minutes each side 1 Preheat oven to 180°C. Line or until breadcrumbs are golden. two large baking trays with Transfer onto second prepared baking paper. Place potatoes on tray and bake for 10 minutes or one prepared tray. Lightly spray until chicken is cooked through. with oil and roast for 15 minutes. 5 When cool enough to handle, 2 Meanwhile, cut a pocket into thickly slice chicken, transfer to thick side of each chicken breast, serving plates, then serve with being careful not to cut right green beans and roast potatoes. through. Place ricotta, herbs, garlic and zest in a bowl, mixing 50 healthyfood.com