Nosh Magazine Issue 3

issue 3everyday nutrition for youEAT LIKE ANUTRITIONISTLSHOOUWLD YCOUAGROB?ABPARABCTYICA’LSGUFIDEIRTOSTSOLIDSTHE TRUTHABOUT JUICE

nosh magazine WELCOME to issue 3 of nosh magazine Welcome to a new edition of nosh magazine. SEND US YOUR FEEDBACK! So how’s your year going so far? If you formulated To do so, simply complete and submit the below resolutions, have you stuck to them? Have you been able form. We look forward to receiving your to establish some new, positive habits? Does it feel like thoughts. you’re on track for a healthy new year? Subscribe to receive nosh magazine Whatever you want to achieve in 2015, if you haven’t by entering your email address below: already done so, now is the ideal time to start taking the necessary steps to put your achievement plan into action. To help you have a healthy year, we’ve given you a smorgasboard of advice from some of the country’s leading nutrition experts including Catherine Saxelby, Dr Joanna, Joel Feren, Shivaun Conn and Tanya King. As always, I welcome your feedback about this issue, as well as your suggestions to help us continue to improve the magazine. Plus, if you have any suggestions regarding future articles that you’d like to read about, please don’t hesitate to contact us. I look forward to hearing from you. TRACEY EMNEY Founder, n4 food and health [email protected] CONTENTS If you are interested in contributing to future editions, promoting your nutrition and health related events or 3 Eat like a nutritionist: Alexandria Hoare have a great idea to include in future editions of nosh 4 Do you suffer from runner’s trots? Amy Gianotti magazine, contact us at [email protected] 5 Should you go low carb? Dr Joanna McMillan 6 The truth about juice: Catherine Saxelby To find a nutrition expert near you go to 8 Eat like a man: Joel Feren www.n4foodandhealth.com 9 Nutrition and breast cancer: Tanya King 10 Baby’s first foods: Kate DiPrima PUBLISHER PRODUCTION 12 Sunshine muffins: Emily Orchard n4 food and health Analee Matthews, Editor 13 Homemade tomato pasta sauce: Kate Freeman [email protected] 14 Three tips for adopting healthy behaviours: Shivaun Conn T: 61 3 8456 6545 16 Nutrition blogs: Emma Stirling and Teri Lichtenstein E: [email protected] Jack Lee, Creative Director W: www.n4foodandhealth.com [email protected] www.n4foodandhealth.com Information contained in this publication is for general purposes only and does not constitute medical, dietetic or fitness advice in any way. The Authors and the Publisher accept no liability or responsibility for any damage or injury to persons or property from any use of product, information, ideas or instruction contained in this publication. Readers should seek their own specific advice from a suitably qualified health professional to ensure any changes to their own diet, lifestyle or fitness regime are suitable for their own individual circumstances. All prices stated are the recommended retail prices in Australian currency and may be subject to change. While every effort is made to ensure accuracy, all parties associated with the production and publishing of this magazine accept no responsibility for the currency and accuracy of any content, and the copyright responsibility of all articles and content lies with individual contributors. Opinions expressed by the Authors in this magazine do not necessarily reflect those of the Publisher or any of its production or publishing team. No material in this magazine may be reproduced without written consent from the Publisher. Copyright © 2015 All rights reserved.

ENAUTTRLIIKTIEOANIST nosh magazineExpert, Alexandria Hoare shares her tips to help you eat like a nutritionist.A s a dietitian I absolutely love food and minerals it needs. I find it is a simple yet of my meals I will eat because I know they and I love eating plenty of fresh and effective approach to a healthy diet without will be good for my health, some meals Iwholesome food that contributes to all the need to restrict any foods. eat purely for pleasure and some meals willareas of my health and wellbeing. The fall into both categories! But I try to find afollowing are some tips that really work for Have healthy snacks on hand balance between the two. This allows me tome to keep my eating on track and to help enjoy all food without any restriction,me to stay healthy, energetic and ready to I try to be prepared for when the munchies without the need to label food as “good” ortake on the day! hit! I always carry in my handbag and “bad” and without the need to feel guilty shove in my desk drawer some healthy about eating any certain food.Enjoy balanced meals snacks to keep hunger at bay. I know that if I don’t have snacks handy I will grab the Plan your mealsI like to have a well balanced diet that first thing that I can get a hold of whichnourishes and fuels my body appropriately. might not always be the best choice. Some I always spend time on a Sunday to prepTo do this I like to balance my meals by of my favourite portable snacks include meals for the week ahead. This will includehaving half my meal as vegetables or salad, a fruit, vegetables sticks, nuts, wholegrain going to the supermarket to buy thequarter of my meal as lean protein and the crackers with peanut butter or tuna and if I groceries I need for the week and thenother quarter made up of carbohydrates. I can keep them cool I like to have yoghurt prepping some lunches by chopping upalso add some healthy fats to each meal with and cottage cheese. veggies, making salads, cooking up a bigmy favourites being extra virgin olive oil, batch of grains (usually quinoa, rice orflaxseed oil, avocado, nuts and seeds, olives Ensure no food is off limits barley) and getting my snacks ready to takeand cheese. Breakfast is an exception when I to work. I find this works really well for mereplace the vegetables with fruit. By doing I love food and there is nothing that I won’t as it gives me more time in the eveningthis I feel like my body is being provided eat! I believe in eating food for health, after work to relax and spend time with mywith the wide variety of nutrients, vitamins nourishment and fuel but also eating for family and friends. N pleasure, enjoyment and to socialise. SomeAlexandria Hoare, APDLearn more about Alexandria: website | profileAlexandria is a Melbourne-based Accredited Practicing Dietitian (APD) and nutritionist, with a Bachelor of Health Science and aMaster of Dietetics at Deakin University. She is the founder of The Dietitian’s Pantry (thedietitianspantry.com) and she believes ineating a diet that contributes to all areas of health, happiness and wellbeing. For example, broccoli makes her healthy, cheesemakes her happy and dining out with her beautiful family and friends is great for her wellbeing! Alexandria promotes a well balancedapproach to nutrition and truly believes in “everything in moderation”. Click here to learn more about Alexandria. www.n4foodandhealth.com 3

nosh magazine DO YOU SUFFER FROM RUNNER’S TROTS? Nutrition and exercise expert Amy Gianotti explains the condition suffered by many athletes, known as “runner’s trots”. D o you suffer from stomach cramps, bowel discomfort during running. For confidence and performance with running, bloating or a need to rush to the example, caffeine intake, alcohol or then consider the factors mentioned above “loo” during your runs? Loose bowels and vitamin C supplementation, or consuming and make changes to your diet and the sense of urgency to find a bathroom a high fibre, high fat and protein-packed exercise routine to accommodate. can ruin a good run, and is a common meals before exercise have been shown to complaint among runners and triathletes. cause an increase in gastrointestinal tract Once you understand exactly what factors So much so, the condition is also known as (GIT) symptoms. are causing your discomfort you can “runner’s trots”. develop a plan for running without the Additionally, Coeliac disease – a genetic worries, and before you know it, you’ll be There are multiple factors that can play a medical condition that results in smashing out some new PBs! N role in this bowel discomfort. These permanent intestinal intolerance to dietary include (but are not limited to): gluten – can cause GIT symptoms if undiagnosed or if poorly managed. • Gender, where females and those with high levels of nervous anxiety are more Irritable bowel syndrome commonly affected. (IBS), lactose intolerance and fructose • Dehydration. If you lose more than two malabsorption are other per cent of body weight you’ll increase conditions that have the risk of nausea, vomiting, diarrhoea been suggested to be and other gastro-intestinal problems associated with the during exercise. development of GIT symptoms of a chronic nature in both athletes • Drinks that have a very high and non-athletes. carbohydrate concentration. It’s important to understand that • Prolonged, high intensity exercise (e.g. symptoms can also be triggered by other marathon or triathlon endurance poorly absorbed carbohydrates, such as events) can cause body temperature to fructans (chains of fructose sugars joined increase to as high as 41°C. And when together), galacto-oligosaccharides and accompanied with substantial polyols. These are found in everyday foods dehydration, the decreased blood such as wheat, apples, pears, onions, garlic, volume results in further reducing and more notably for runners, in many blood flow to the gut. drinks, gels and powders. Dietary factors If you suffer from gastrointestinal disturbances and it is affecting your Dietary factors can also play a part in Amy Gianotti Learn more about Amy at website | profile Amy has a Bachelors Degree in Food Science and Nutrition, a Masters Degree in Dietetics and is a registered Sports Dietitian. She is also a qualified personal trainer with an Advanced Weigth Loss Coaching certification. She is the co-owner of Eating Fit and is the creator of Amy’s Grains.4 www.n4foodandhealth.com

SLYOOHWUOUGCLOADRB? nosh magazineLow carb diets have been around since the 1960s, with the best known approachbeing the Dr Atkins diet. It lost popularity to low fat diets over the last fewdecades, but as nations have continued to get fatter and the major flaws of goinglow fat have been exposed, the low carb approach is once again gainingmomentum. Dr Joanna McMillan explores the question, “should you go lowT here are now several good clinical saturated fats, or high in plant fats, which those who eat wholegrains tend to be leaner trials showing that the approach can are mostly unsaturated? A low fat diet can with smaller waist measurements. Lumpingbe effective and safe, with some studies also be high in protein, but keeps the good these “smart carbs” in with all carb-showing better results when compared to a quality carb-rich foods in there too. All of containing foods is just nutritionallow fat diet. But does that mean it’s the way these diets are very different and may have nonsense.we should all be going? I don’t believe so. different effects on our health and weightHere’s why: control. Certainly many of the high protein 4. Carbohydrates are the diet studies actually have moderate premium fuel for the brain1. The studies almost amounts of carbohydrate, suggesting that and for powering exercise.always compare low carb to the benefits are due to the extra proteinlow fat, but these are not rather than from avoiding carbs. The more intense the exercise, the morethe only options. carbohydrate we need to use. Fat provides a 3. Going low carb can make slow steady stream of energy but cannot beWhy not compare a low carb diet to one it difficult to meet your fibre burned quickly enough for more strenuouswith moderate carbs and moderate fat, requirements. exercise.  Low carb diets can, therefore, makefrom good quality food sources? There are it very difficult to exercise at any intensity.many ways to put together a healthy diet to Wholegrains, legumes and fruit are also You may also find your brain feels a littlehelp us to control our appetite and eat less, major contributors to fibre and without foggy and concentration is more difficult.while still enjoying our food. My second them you have to eat an awful lot of veggies, Perhaps this abates if you stick with the planquestion is what exactly is meant by “low nuts and seeds to meet your daily target. and your brain adjusts to using ketone bodiesfat”? We now understand that replacing fat You can do it if you’re very dedicated to – made from fat – but why deprive yourwith lots of refined carbohydrate (e.g. low packing your meals with veggies, but since brain of the fuel that works best?fat cookies and ice cream) does not benefit only seven per cent of Aussies are managingour health. But a low fat diet based on to eat the recommended five serves a day, it’s Of course, probably the most importantwhole foods (e.g. the traditional Japanese a pretty big challenge to successfully eat point is that most people find low carbdiet) and is likely to create a very different more. Cereal fibre also seems to play a diets really difficult to stick to in the longpicture. Also, when you look closely at the particular role in gut health, as does run. And at the end of the day, regardlessdata you’ll see some people did better on resistant starch found in beans, firm of how effective a diet is, if you can’tlow fat, while others did better on low carb, bananas and cooked and cooled potatoes, follow it for the long term it’s not going towhich suggests something else is at play pasta and rice. This special type of fibre do you much good. I certainly don’t– genetics or perhaps personal food feeds the good bacteria in your gut, with dismiss this diet completely as it will bepreferences that allowed better adherence many knock on health effects. Furthermore right for some of you, but for the majorityto one diet or the other. large population studies have shown that I prefer a more balanced approach, based on quality food. N2. We have to look at whatreplaces the carbohydrate Dr Joanna McMillan, PhD APDor the fat. Learn more about Dr Joanna at website | profile Adopted by the nation as an honorary Aussie, Dr Joanna McMillan’s ever-growing following is theLow carb diets usually have a high proteincontent, but also a high fat content. But result of her high profile within the media, health and fitness industries, and through her roles aswhere is the fat coming from? Is it high in Vice President of the Australian Lifestyle Medicine Association (ALMA), Ambassador for Diabetes Australia, and Ambassador for Australian Pineapples (to name a few). www.n4foodandhealth.com 5

nosh magazine THE TRUTH ABOUT Despite the fact that freshly-squeezed juice has a health halo and is marketed as natural, nutritious and fat-free, juice is a far less healthy option than a real piece of fresh fruit. Nutrition expert Catherine Saxelby explains this often misunderstood nutrition fact. A ustralia’s official Eat for Health Guide1 What’s the problem with those in whole fruit so it’s similar to a soft formally recognises just half a glass of fruit juice? drink. See point 5. juice (a small 125mL or 4oz) as ONE serve of fruit. This counts as one of the TWO serves Fruit is changed when it gets blended or 3. There’s little fibre, which normally acts as a of fruit a day that’s recommended for older pulverised into juice. It’s no longer natural brake to overdoing it. Ponder this: children, teens and adults. equivalent to whole fresh fruit and here are you can drink a glass of apple juice in a seven reasons why not: minute but you can’t chomp your way Yes, you can eat more fruit depending on through three or four whole apples which is your age and activity but there’s no need to 1. Its intact whole cell structure has been what went into that glass2,3. overdo fruit if you’re not burning it off. Fruit broken down so no chewing is needed – has a different nutrition profile to vegetables, you just swallow it down. It’s no longer a If you’ve ever juiced your own, you know that having more natural fructose sugar and whole food. it takes a lot of fruit to make a single glass of kilojoules (calories) than vegetables but less juice and you throw away a lot of fibre. I have fibre, fewer minerals and fewer natural 2. The natural sugars in juice (mostly a citrus press and when oranges are in season, protective phytochemicals too. fructose with some sucrose) are absorbed we buy a case and use them to squeeze fresh more quickly into the bloodstream than However, the Guide is quite stern – with good sense, I do admit – when it adds this qualifier to fruit juice: “Only to be used occasionally as a substitute for other foods in the group.” So you can swap a small glass (125mL) of 100 per cent juice with no added sugar every now and then for: • 1 piece (150g) medium sized apple, orange, pear or other fruit OR • 2 pieces (150g) of apricots, plums, peaches, kiwi fruit or other small fruit OR • 1 cup (150g) diced, cooked or canned fruit. But clearly you can’t guzzle a 600ml huge container of fruit from a juice bar each and every day. Nor pop a 250mL popper in your child’s lunch box either. Catherine Saxelby, APD Learn more about Catherine at website | profile Through her business and website Foodwatch, Catherine Saxelby helps busy women eat right, lose weight and boost their energy. This Accredited Practising Dietitian provides no-nonsense nutrition information that’s easy to read and simple to put into practice.6 www.n4foodandhealth.com

juice (once a year is fine). I now know that I use three small or two the fibre and twice the quantity of sugars. See below: nosh magazinelarge oranges to obtain ONE half glass of juice. So one orangeyields around a quarter of a glass of juice, which is 70mL. 250ml glass 20g carbs 365kJ 0.5g fibre orange juice (sugars) 175kJ 2.4g fibre4. Drink juice and you won’t feel as full. Drinking just isn’t assatisfying as eating the same amount of kilojoules (calories) in 1 orange 8g carbsfood. It’s called ‘liquid calories’ and there’s mounting evidence4,5,6 to (sugars)connect them to the obesity epidemic. Put simply, fluids pass intoour bodies more rapidly than food. You’ll get all of the vitamins (notably vitamin C), minerals (notably potassium), beneficial plant chemicals (phytochemicals) andA 2013 study7 reported that while some fruits were protective sugars that are extracted from the whole fruit. You won’t get much(apples and berries), drinking fruit (in the form of juice) actually of the fibre, and depending on the fruit, you may not get any of it.increased the risk of developing type 2 diabetes. For example, orange juice contains no fibre (even if it has pulp) because most of the fibre is found in the membranes, which are5. At anywhere from 6 to 14 per cent sugars, juice has as much lost during the process of juicing.sugar as classic fizzy drinks and cordials. Even those labelled“100% fruit juice” still have 11 per cent fructose (natural fruit So are Australians drinking too much juice?sugar) and water. Think of them as drinks with all the sugar butnone of the fibre. Vegetable-fruit combos have fewer sugars (e.g., Yes indeed. The 2014 Australian Health Survey8 reports that whileorange juice with kale and spinach). 60 per cent of us eat some fruit only 54 per cent eat enough to meet the recommended number of two serves a day. Be pleased as that’sTable. Sugars in different juices in grams per 100mL way better than for vegetables! Bear in mind that juice was NOT classified with fruit but as a ‘non-alcoholic beverage’ along withJUICE % SUGARS tea, coffee, cordial, soft drink, water and electrolyte drink.Grape juice 14.1Fruit drink 35% orange juice 10.8 As a nation, we drink 283mL (8¼oz) per day of fruit juice and juiceFruit drink, 35% apple juice 11.7 drinks combined. This means over one glass a day – which is a lotFruit drink, 35% pineapple juice 11.7 – and is 100 per cent more than the recommended juice maximums.Pineapple juice 10.8Pear juice 9.9 These figures are averaged over the whole population. Two toFruit drink, 25% tropical 9.4 three-year-olds have the highest intake of juices of us all with someOrange-mango juice 7.8 drinking loads of the stuff.Blackcurrant juice 8.4Fruit juice blend Bottom line: Forget juice. Eat fruit(e.g. orange, apple, pineapple, grape) 8.4Orange juice, home-squeezed Think of juice as ‘liquid calories’ that don’t satiate, are all too easyApple juice 7.7 to over-consume and don’t pack in the fibre of whole fruit. Yes it’sGrapefruit juice 7.3 healthy (in small doses), fat-free and has a divine flavour but it’sCarrot juice 6.3 still high in natural sugars and ranks on a par with soft drink. SipTomato juice 5.4 with caution. And eat a piece of whole fruit with a glass of water.Cola soft drink 2.4 Or dilute your juice with water or ice. N 10.9 ReferencesSource: NUTTAB 2010 online at FSANZ 1. Eat for Health serves – http://www.eatforhealth.gov.au/6. Many – but not all – juices are acidic (e.g., orange, grapefruit food-essentials/how-much-do-we-need-each-day/serve-sizesand pineapple juices – one reason why they’re so refreshing), sosipping one over the day can increase your risk of dental erosion. 2. http://www.ncbi.nlm.nih.gov/pubmed/714957. Juices are not low kilojoule (calorie) drinks. One 250ml (8oz) 3. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2664987/glass of freshly-squeezed orange juice contains 365 kJ (87 calories)and is the equivalent of two oranges. However, it has a fraction of 4. http://journals.lww.com/co-lipidology/ Abstract/2014/02000/Sugar_sweetened_beverages_ and_body_weight.2.aspx 5. http://circ.ahajournals.org/content/121/11/1356 6. http://ajcn.nutrition.org/content/84/2/274.short 7. http://www.bmj.com/content/347/bmj.f5001 8. http://www.abs.gov.au/ausstats/[email protected]/Lookup/by%20 Subject/4364.0.55.007~2011-12~Main%20Features~Non- alcoholic%20beverages~701 www.n4foodandhealth.com 7

nosh magazine EAT LIKE A MAN! The key to following a healthy balanced diet is not depriving yourself of your favourite foods. It’s simply a matter of getting the balance right. Nutrition expert Joel Feren explains. A re you a bloke who enjoys a shiraz developing heart disease as it causes ALCOHOL with your steak? Or nuts with your inflammation and a sticky residue (plaque) ale? Or even a pie at the footy? Well good; to form inside your arteries. Saturated fat is I’m not necessarily preaching abstinence (I, so do I. And I wouldn’t dare change such typically found in fatty meats and full too, enjoy a tipple), but cutting back on ingrained habits, or expect you to either! cream dairy, but it is also found in coconut your booze will likely improve your heart oil and baked goods (due to the lashings of health. Aim for a maximum of two The principles of healthy eating are not butter). Opting for low fat dairy, lean cuts standard drinks, five nights a week, with at rocket science. It’s a case of including foods of meat and the occasional pastry/cake are least two alcohol-free days per week. Any from the five food groups and minimising ways to actively reduce your cholesterol, further reductions will be a bonus. your intake of non-core foods such as and decrease your overall fat intake – a alcohol, confectionery, fruit juice and present for your waistline too. Also, getting FIBRE baked goods. There really are no hidden two serves a week of fatty fish such as secrets to following a healthy diet. And salmon, herring (minus the salt), mackerel Lastly, you’ve heard the saying that fibre is there’s certainly no need to cut out sugar, or trevalla will boost your omega-3 fatty your friend, right? Fibre is the stuff in food fat, dairy, wholegrains, the occasional acid intake – the good type that helps to that goes largely undigested. It helps to remove coldie or to revert to liquid diets or South reduce your heart disease risk. the waste from your insides. But more than American herbal tonics. that, it helps to increase our feeling of fullness, SALT promotes the growth of healthy bacteria in our Now, we blokes have special needs. Not to digestive tracts and also helps to reduce our mention particular diseases that afflict us To refresh your memories from high LDL cholesterol. Boost your intake of more than women – one being heart school science days: wherever salt goes, wholegrain breads and cereals, oats, disease. More men die from heart disease water will follow. A high salt intake has vegetables, lentils, chickpeas, beans and nuts to and stroke than women. According to the been shown to increase blood pressure via get your whack of this essential ingredient. National Heart Foundation, 98 Australian this mechanism. Reducing salt in your And don’t forget that Aussie favourite, baked men suffer a heart attack every day. From a diet will ease the pressure on your blood beans – they’re jam-packed full of fibre and dietary perspective, a high saturated fat and vessels and reduce the load on the heart to other goodies too. salt intake, inadequate fibre consumption pump blood around. You can slash your and drinking too much grog will increase salt intake by refraining from adding salt So there you have it. There really are no your risk of heart disease. So here’s what you to cooking and at the table; experiment secrets to healthy eating for your heart and need to know to cut your risk. with different herbs and spices to find a general health. A simple tweak here and there flavour combination that works. An can do wonders for your overall wellbeing. FAT example of this is the winning partnership Enjoy that tipple, your pie at the footy and between tomato and basil. Additionally, salty nuts with your brew – just make it an There is overwhelming evidence showing selecting products with a reduced salt “every now and then” thing – your heart will that saturated fat is linked to increased content and opting for fresh over thank you for it. N cholesterol, specifically LDL cholesterol packaged foods will reduce your intake of (the nasty type). A rise in your LDL the salty stuff. cholesterol increases your risk of Joel Feren, APD Learn more about Joel at website | profile Joel is an Accredited Practising Dietitian and Accredited Nutritionist with a background in the biomedical sciences. Joel’s main areas of interest include: heart health, weight loss, Coeliac disease, IBS and vegetarianism. He is a professional member of the Dietitians Association of Australia, Coeliac Australia and Diabetes Victoria. Click here to find out more about Joel.8 www.n4foodandhealth.com

NBRUETARSITTIOCNANACNEDR nosh magazineOne in eight women will develop breast cancer beforethe age of 85, which means you will likely meet or knowsomeone with breast cancer. Nutrition expert Tanya Kingprovides information about breast cancer and nutrition.S urgery, chemotherapy and mortality risk. It can also increase the receptor and progesterone receptor radiotherapy can be an extremely risk of developing other cancers. negative cancers. Although it’s still nottough time. Once finished however, Maintaining a healthy body weight is, clear if total fat intake affects cancerappointments with health professionals therefore, important for all women – outcomes, the effect of lowering fataren’t as regular and staying cancer-free even those without a diagnosis. intake on inflammation, weight loss,becomes an important priority for many • Being physically active: regular and overweight/obesity cannot bewomen. As such, dietitians, exercise exercise helps to improve physical and discounted.physiologists, personal trainers, and other emotional health, as well as overall • Reducing alcohol intake: unlikehealth professionals are often approached quality of life. It also helps with weight cardiovascular disease, there are noto help improve wellbeing, fitness, physique management, depression and anxiety, protective effects of drinking alcohol onand/or reduce the ongoing side effects of muscle strength and the physical side cancer. Cancer Council Australiatreatment. As the Senior Oncology effects of treatment like pain, fatigue, recommends people avoid drinkingDietitian at Coastal Cancer Care and lymphoedema, and reduced bone alcohol or follow NHMRC guidelines ifOceania Oncology Sunshine Coast, every mineral density. they choose to drink (e.g. no more thanday women with breast cancer ask me • Eating foods containing fibre: a higher two standard drinks on any one day,questions about nutrition. Research on intake of foods containing fibre, before and no more than four standard drinkshow to improve survival through diet and and 12 months after a diagnosis of on one occasion).lifestyle is limited, but emerging. Current breast cancer, may reduce the risk of allresearch published by the World Cancer causes of death. Food and nutrition is only one element of aResearch Fund does suggest a link • Moderating the intake of foods number of areas that women with breastbetween better survival rates after breast containing soy: there is a theoretical cancer need to be mindful of. Because manycancer and the following factors: risk that phyto-oestrogens could women are now presenting overweight, stimulate the growth of hormone nutrition issues are often overlooked and• Maintaining a healthy body weight: sensitive cancers, so moderation of soy under-treated. Historically, nutrition support Being overweight is related to a higher intake is recommended. The Cancer is targeted to the malnourished cancer Council does not recommend or patient; fortunately, this appears to be Additional resources support the use of phyto-oestrogen changing. Currently, research is exploring the supplements for breast cancer survivors. impact of vitamin D, omega-3 fish oils, • Breast Cancer Network Australia: • A lower intake of fat, especially complementary and alternative therapies, www.bcna.org.au saturated fat: research reported in late body image, mental health, and exercise and 2014 suggested a low fat diet may nutrition interventions. Of course, advice • Cancer Council Australia: reduce the risk of dying by 36 per cent, must be tailored according to the type of particularly in women with non- breast cancer and if it has spread to other www.cancer.org.au hormone related cancers (e.g. oestrogen parts of the body (e.g. bone, lung), previous receptor negative). The benefit was even treatment and side effects (e.g. radiotherapy, • World Cancer Research Fund: greater – 54 per cent reduction in chemotherapy), other medical conditions, deaths among women with oestrogen age, menopause status, and ongoing www.dietandcancerreport.org treatment (e.g. hormone therapy). N • American Institute for Cancer Tanya King, APD Research: www.aicr.org Learn more about Tanya: website | profile Tanya is an Accredited Practising Dietitian (APD) and is currently the Senior Oncology Dietitian at Coastal • Cancer myth busting: Cancer Care and Oceania Oncology Sunshine Coast. With dual qualifications in exercise science and www.Iheard.com.au nutrition and dietetics she has developed specialist skills in supporting patients throughout the trajectory • National Centre for Complementary and Integrative Health: of cancer survivorship. https://nccih.nih.gov/ • Calculate your risk: http://canceraustralia.gov.au/ affected-cancer/cancer-types/ breast-cancer/your-risk/calculate www.n4foodandhealth.com 9

nosh magazine BFAOFBIORYDS’SST Nutrition expert Kate DiPrima provides this guide to help you introduce solid foods to your baby. A ll babies progress at different rates After these first weeks, continue to add the • Pieces of cooked vegetable including but here is a general guide to blander vegetables and fruits, such as pureed cooked carrot and apple. feeding your baby their first solids. banana, pear, apple and avocado. Gradually increase the amount until you are up to half To avoid choking, always watch your baby When to begin a cup or around 120g per solid meal. This while they are feeding themself, and make solid food should be in addition to four or sure they are sitting upright. To prevent Until six months of age your baby receives five breast or bottle feeds (600ml to 800ml) choking, also avoid: all of their nutrition from either breast each day. milk or formula; however, at six months • raw carrot and raw apple their needs are generally not met by these At 6 to 8 months: Once your • large pieces of food including large sources alone. At this age, signs that they may be ready for more solid food may baby is eating cereal and several fruits and pieces of meat include: vegetables, it is time to introduce more • popcorn, nuts and lollies • showing interest in your food protein-rich foods, as these are more • large sized grapes and dried fruit (e.g. • putting things in their mouth satisfying and contain nutrients such as • able to suck on a spoon (without the iron, zinc or calcium. Foods could include raisins – instead, cut them into halves lean meats, chicken, fish, egg yolk (leave or quarters). tongue forcing it out again) the egg whites until after 12 months of • wanting more frequent feeds age), dairy foods (e.g. yoghurt, tasty cheese, At 9 to 12 months: Your baby • sitting up. ricotta cheese) and legumes (e.g. baked beans and hommus). You can also include should be offered three meals per day The first spoonful foods such as rice, pasta and bread, cut into (between half and one cup or 120g to 250g) sticks or squares. Solids can now be offered with three to four formula or breast feeds This needs to be very smooth and sloppy, before the feed. Remember, your baby’s (approximately 600ml). Offer food before and mild in taste. An iron-enriched baby tastebuds are very sensitive and have not the breast or bottle feed. By 12 months of rice cereal is a great first food due to its been damaged by strong spicy hot foods, so age, the food’s texture should be a lot texture and iron content. Mix it with breast what tastes bland to you may be a strong chunkier (some babies are able to chew milk, formula or cooled boiled water. Other flavour for your baby. For this reason, do tougher meats or even chew on a chop). great first foods are pureed vegetables such not add salt, sugar or honey to their foods. Offer water as an alternative to milk, and as pumpkin, potato, carrot, zucchini or try to avoid offering anything sweet such as avocado; and fruits such as pureed banana, At 8 to 9 months: At this age, juice (if offered it should be diluted one pear and cooked pureed apple. part juice to four parts water). babies will start to chew regardless of how Week 1: introduce one teaspoon of rice cereal many teeth they have. It is important to 12 months and beyond: Your per day, after a breast feed or bottle feed. change the texture from smooth to a mashed texture with soft lumps. This helps baby will probably be eating similar foods to Week 2: increase the rice cereal to two them learn how to move the food around the rest of the family now. It is not necessary feeds per day, after a breast or bottle feed. in their mouth and chew. It’s also to cook different meals for different members important for their speech development. At (although it is advisable to tone down very Week 3: add pureed vegetables or fruit to around eight to nine months babies learn rich, strong flavours for them). You can now: one of the meal times (e.g. one to three how to pick things up with their hands, so • offer drinks such as water from a cup, teaspoons of pureed potato, pumpkin, you can introduce finger foods such as: carrot or zucchini). • Sticks of cheese (important for their hand eye • Bread sticks or rusks coordination) or cows milk Week 4: add anywhere between one • use small amounts of honey teaspoon and one tablespoon of pureed fruit • use cooked egg whites. to the cereal. Note: If there is a family history of allergies, speak with your GP or dietitian as they may advise delayed introduction of some foods.10 www.n4foodandhealth.com

CHEESY Ingredients Ingredients FRENCH nosh magazineAVOCADO TOAST • ½ avocado • 1 egg yolk STICKS • 2 tablespoons smooth ricotta • 1 slice bread (remove crusts) • 1 table milk Method Method Mix well and serve Cut toast length ways into fingers or use a cookie cutter to make shapes. Soak bread in egg, milk mixture. Fry in medium pan until golden.FRUIT BEEF ANDCOMPOTE Ingredients Ingredients VEGETABLES(with yoghurt) • 1 apple peeled and chopped • 2 large potatoes, peeled and chopped • 1 pear peeled and chopped • 150g pumpkin, peeled and chopped • 1 zucchini, chopped • 3 dried apricots • 100 g lean beef mince • Plain yoghurt • 2 prunes • ½ cup waterMethod • Plain yoghurt MethodPlace all ingredients in microwave proof container and Place chopped vegetables in microwave safe container withcook on high for around eight minutes or until soft. Blend ½ cup water and cook on high for 8 to 10 minutes until soft.all ingredients and cool. Mix three spoonfuls of fruit mix In pan, cook mince in small amount spray oil until justwith one tablespoon of plain yoghurt. Note: for storage place cooked. In bowl, add mince and vegetables together andspoonfuls of fruit into an ice cube tray and freeze. Cubes can blend to desired consistency. Place tablespoonfuls into icebe thawed and mixed with yoghurt when needed. cube trays and freeze for later use. Thaw three cubes and add two tablespoons of natural yoghurt. Mix well.Kate DiPrima, APDLearn more about Kate: website | profileKate is an Accredited Practicing Dietitian in private practice with over 17 years’ experience. As a mother of two, Kate has a passion for the health offamilies. Kate found that having children enriched her life, and enabled her to experience first-hand the difficulties and pressures of finding andproviding healthy interesting meals for the younger members of the family. www.n4foodandhealth.com 11

nosh magazine SUNSHINE T hanks to a lemon tree laden with fruit, lemon and poppyseed MUFFINS muffins have featured in my kitchen in recent times. Whilst the lemony goodness of said muffins was a real hit, this week Makes: 16 small muffins signalled the need for something new. Hence I created these or12 slightly larger muffins “Sunshine Muffins,” named so thanks to their sunflower seeds, the tropical feel of the orange and the addictive sunshine, which beamed through the window as I baked up this storm. I hope these muffins bring a little ray of sunshine into your day! Enjoy Ingredients  Method  NUTRITION INFORMATION PER SERVE (1 MUFFIN): • 1½ cups plain flour • Preheat over to 170°C. • 1 tablespoon baking powder  • Grease or line a 12 hole muffin tray. Energy: 760 kilojoules energy • ½ teaspoon salt • In a small bowl, combine flour, baking powder Protein: 3.8g protein • ¾ cup sugar Total fat: 9g total fat • 3 eggs and salt. Set aside. Saturated fat: 1.4g saturated fat • ½ cup plain natural yoghurt • In a large bowl, beat together the sugar and eggs Carbohydrate: 21g • ½ cup extra virgin olive oil Sugar: 11g • ½ cup sunflower seeds  until pale and smooth (about two minutes). Fibre: 0.7g • Rind of 1 orange, finely grated • Beat in the yoghurt, followed by the olive oil. Sodium: 244mg • Juice of 2 oranges • Add the flour mixture and beat until well Calcium: 43mg • 4 thin orange slices, quartered combined. • Stir in the orange rind, orange juice and sunflower seeds and mix well. • Spoon the batter into muffins cases and top each muffin with a quartered orange slice. • Bake for about 20 minutes, or until golden and a cake tester comes out clean. • Leave to cool for 10 minutes, then transfer to a wire rack to continue cooling. Enjoy! Emily Orchard, APD Learn more about Emily Orchard at website | profile Emily is a community-based Accredited Practising Dietitian and Accredited Nutritionist, who consults individuals and groups on a range of nutrition related topics including healthy eating, weight management, chronic disease management, nutrition for ageing, children’s nutrition. Emily’s key interests include growing and preparing delicious and nutritious meals, as well as children’s nutrition and sports nutrition.12 www.n4foodandhealth.com

HOMEMADE nosh magazineTOMATO PASTA SAUCE Makes: A batchIngredients• ½ tablespoon extra-virgin olive oil• 1 red onion• 5 to 6 cloves of garlic• 20 (approximately) roma tomatoes• 2 teaspoons dried basil• 2 teaspoon dried oregano• Salt and pepper, to tasteMethod T here’s something really satisfying about making food from scratch. In a world of jars and packets many of us wouldn’t know• Finely chop the onion and garlic. how to cook some of the most basic dishes. Never fear, if you’re• Heat the oil in a saucepan over low heat interested in learning to cook your food from scratch and have more control over what your family eats, then this is a great and gently sauté the onion and garlic. recipe to start the process off. It’s a super simple recipe and• Dice the tomatoes and gradually add just an easy, nutritious and really great alternative to the old store-bought variety that is typically full of additives. them to the saucepan with the onions and garlic.• Sprinkle over the dried basil and oregano, cover and gently simmer for 10 to 15 minutes.• Uncover and simmer for a further five minutes, stirring occasionally.• Remove the saucepan from the heat and allow it to cool for a good 10 to 15 minutes.• Using a stick mixer, blend the tomato sauce to your preferred consistency. We like it a little lumpy.• Serve it with freshly cooked high fibre or wholemeal pasta, meatballs, Parmesan and steamed vegetables. Enjoy! Kate Freeman, RNutr Learn more about Kate at website | profile Kate is a Registered Nutritionist and the managing director of The Healthy Eating Hub. Kate’s healthy eating philosophy is all about balance and creating long term healthy habits. She doesn’t believe in detoxes, fad diets, quick fixes  or eliminating whole food groups. Her advice is based onsound scientific evidence combined with over 10 years experience in the nutrition and weight loss industry. Kate is passionate about showing people practical, easy ways to make good nutrition a regular part of your life, especially for those who are busy or manage a family. www.n4foodandhealth.com 13

nosh magazine THREE TIPS FOR ADOPTING HEALTHY BEHAVIOURS Most of us know what to do to be a healthier version of ourselves – eat more fruits and vegetables, cut out sugary snacks, exercise more, stress less and get more sleep. But knowing what to do is not the problem; most often we get stuck in the how. Dietitian and health coach Shivaun Conn explains.14 www.n4foodandhealth.com

O ur lives are packed full of tasks Even if you think it won’t have as big you behaving in a way that is nosh magazine and health seems to get pushed an impact as some of the other inconsistent with the person youfurther and further down the priority behaviours, by achieving this one goal wish to be?list. It seems too hard to even think you will prove to yourself you canabout changing health behaviours successfully change. This creates a Make a SMART actionwhen you don’t even have enough ‘domino effect’ – changing one plantime to cope with the everyday. behaviour leads to another. A key to successful behavior change isThe good news is that becoming Know Yourself to Change setting the right goals with the righthealthier doesn’t have to be Yourself plan. Goals such as ‘eat healthier’, ‘stopoverwhelming. Once you understand smoking’, ‘reduce alcohol’, ‘startthe key elements that lead to Most of us plod along in life with little exercising’, or ‘stress less’ may be goodbehaviour change you can start self-awareness of how we have health goals but they are not SMARTstraight away. developed our habits or why we think goals. They are hard to achieve the way we do about our health. So it is because there is no clear descriptionBoost Your Confidence to no little wonder that when faced with around what you want to achieve,Change the prospect of changing an area of our when and how. health we are not sure what is the bestIf we don’t think we can achieve way to go about it. By contrast a SMART goal meanssomething it’s hard to feel motivated to setting a specific, measurable,try – especially if we have attempted The development of behaviours is achievable, realistic and time-boundmany times before without success. complex – shaped by our environment, goal. For example you may want toHaving confidence in our abilities is values, beliefs, attitudes, thoughts, improve your nutrition so havekey to permanent change. knowledge, and emotions. To change a decided to stop unhealthy snacking at behaviour it’s crucial to understand night. A smart goal could be ‘limitThe first step is recognise your how all these factors play a role. snacking at night after dinner 4 nightsstrengths – write a list of all your a week starting from tonight’.qualities. If you are finding this hard, Consider your physical and socialyou can ask someone close to you environment – is it supporting you to It is also important to develop an actionwhat they think your qualities are. make healthy or unhealthy choices? For plan – all the micro steps needed toThen reflect on this list and think example, are you trying to drink less overcome barriers and achieve the goal.about how these strengths have alcohol but still have bottles of wine on Think about when and how you plan tocreated success for you in the past (it’s the bench or in the fridge? What do do each step, reminders and prompts,doesn’t necessarily have to be health you need to do to change your who could support you, a back up planrelated). Congratulate yourself on environment to support your success? for when barriers arise, thinkingthese qualities – you have the tools to strategies and motivating thoughts, aachieve results! Is your knowledge adequate to method for tracking your success and understand the impact of your when you plan to review the goal/planThe next step is to brainstorm as behaviours? Accessing information (to check it’s the right goal and the planmany different behaviours as you can may make change seem more is working).think of that could help achieve your important and relevant.health goal. For example for weight Most importantly remember thatloss it could be walking to work, Do your thoughts, emotions and attitude successful change requires learning,planning lunch time runs, getting to drive healthy or unhealthy behaviours? time, patience and a kind attitudesleep by 10pm, taking lunch to work, Practice swapping negative for positive towards yourself. Treat it as ancleaning your teeth after dinner and thoughts, and think of alternative coping interesting journey where you aremeditating for 20 minutes per day. strategies or distractions when continuously learning about yourselfThink about which behaviour would emotional triggers arise. – even if things don’t go right alongbe the easiest for you to work on first. the way you are always one step closerThis is the one that you feel the most Evaluate your life values – are your to your goal than yesterday. Nconfident you could change. behaviours in line with them? Or areShivaun Conn, APD ANLearn more about Shivaun: website | profileShivaun is a mobile Health Coach, Accredited Practising Dietitian (APD) and Accredited Nutritionist (AN). Herspeciality is helping people to easily achieve their health goals and maintain lifelong motivation. www.n4foodandhealth.com 15

NUTRITION DTbeolollyguossu@yhnoa4uvfreofoaadvnaounutdrrhiitteeioasnltbhby.lcoeogmmyaoiluinglove? BLOGSnosh magazine Nosh magazine asked the digital experts Emma Stirling from Scoop Nutrition, and Teri Lichtenstein from FoodBytes, to recommend interesting and informative nutrition blogs from recent graduates and current students. And here’s what they came back to us with. THE “INVESTIGATOR” THE “NEW DIETITIAN” Felicity Curtain Emma Stubbs felicitycurtain.com www.broccoliandblueberries.com When it comes to the science behind Emma is a new grad dietitian blogging about trending food fads or diets, Felicity has her life and her personal learnings and healthy finger on the pulse. A dedicated foodie her recipes will also approach to food and nutrition along the way. From her inspire you; but it’s her in-depth reportage of trending topics country upbringing she brings a passion for paddock to plate that will help keep you up to date with Gen Y’s eating habits in her recipes, plus a city girl attitude to the hip and and beyond. Felicity is in her final year of Nutrition and happening in foodie land. If you’re interested in studying Dietetics at La Trobe University. nutrition, you’ll love reading her archived diary posts. THE “FOODIE” THE “DIABETES EXPERT” Nina Mills Ashley Ng www.whatsforeats.com.au www.bittersweetdiagnosis.com It’s easy to see Nina’s passion for good food Ashley’s blog header describes her content to when you scroll through her blog archives a tee – pancreatically challenged / young and stunning recipe photography. If you’re looking for meal leader in diabetes / PhD student / Accredited Practising or snack inspiration then it’s time to subscribe to her Dietitian. As a person living with diabetes she is very quick refreshingly healthy and delicious recipes or search the to point out that diabetes is only one very small part of who archives. Nina is already well qualified with a Bachelor of she is. You’ll find her “diabetes ramblings” very well Health Sciences and a Master of Human Nutrition, and is researched and insightful, but equally you’ll love her foodie currently completing a Master of Dietetics, so it will be reviews and diary of a research dietitian. exciting to see what comes next after graduation in 2015. Want more? For helpful tips and everything you need to know to set up your own nutrition or lifestyle blog, purchase your copy of The Scoop on Blogging Secrets For Health and Lifestyle Bloggers ($9.99), by Emma Stirling from Scoop Nutrition, Heidi Sze from Apples Under My Bed, Teri Lichtenstein from FoodBytes, and Jemma O’Hanlon from eat, sleep, dream, love, food.16 www.n4foodandhealth.com