To wrap or not to wrap?

Have you ditched the bread in favour of a healthier ‘wrap’ or ‘bagel? Would you rarely eat a sandwich but happily order a wrap when grabbing lunch on the run? Does Lebanese or Mountain bread frequent your shopping basket to be used as a pizza base or low carb bread-like option? Unfortunately, despite the growing popularity of bread alternatives, it seems that we may be being misled when it comes to thinking that these are a better option nutritionally. In fact, with some wrap style bread options and bagels containing more carbohydrate than four regular slices of bread, a simple sandwich made using small, grain based slices of bread may not be such a bad option after all.

For some time, the humble loaf of bread has been the diet taboo for many, with claims and beliefs that bread is the enemy when it comes to digestive comfort, weight control and cravings for sweet foods. And, to defend this, there are a growing number of people being diagnosed with gluten intolerance, wheat intolerance, other food allergies and coeliac disease, for which wheat based foods are best avoided. In addition, there are also a growing number of people who simply prefer not to eat bread for a range of reasons including the effect these carbohydrate rich foods appear to have on their weight and digestive health in general.

Enter the bread revolution – Mountain Bread, Lebanese bread, a huge range of oat, barley, chia and rice wraps you may have noticed taking up more and more space in bread aisle of the supermarket. Alas though, when we take a closer look at the numbers, what may appear to be a ‘healthier’ choice, may simply be a concentrated volume of various types of flour compressed into a ‘healthier’ looking wrap style sandwich. Sure there are some lighter options in which a single wrap is equivalent to less than a slice of regular bread in terms of both carbohydrate content and calorie load, but these options are rarer; they are much more likely to fall apart when you make a decent sandwich out of them and they cannot be guaranteed to taste as good as a hearty sandwich would.

The other nutritional issue is that many of the commonly purchased wraps have a high GI – the nature of processing means that the flour used to make wraps is heavily refined, leaving a bread product that is digested quickly and results in a subsequent quick rise in blood glucose levels and long term this is a big issue for insulin levels and weight control.

So, this is not to say that there are not some great wrap choices out there simply check those labels as just because it is a wrap, does not make it a better choice.

Bread                                       Cal           Carbs         Sug        Fib

2 slices Burgen Soy Lin           198          21.2          2        4.6

White Lebanese                         275           53            3        3
Wholemeal Lebanese                  240          45            3        4.5
Mission White                            216          33.6         4.3     1.8
Freedom Gluten Free                  143          28.2        1.4     0.6
Pita Pocket                                 165         31.8        2.1     1.8
Bagel                                        223         43.1         5.3     2.6       
Mountain Bread                       72           3               1        1.1

BarleyMax                               100          10.6         0       10.4

Soji Wholemeal                        87          16.1         0.6     1.8
Wattle Valley Grain                 129        19.7          1.8      3.6

Why what you eat is important when you are trying to get pregnant

Each week, on average I would see at least two women at my private clinic who have been referred by a leading endocrinologist for help with their diet while they try and maximize their chances of getting pregnant. Some of these women are overweight or obese; others have PCOS or insulin resistance and a high proportion of them of spending significant amounts of money on various fertility treatments to improve their chances of getting pregnant. One of the things I tell these women very early on in our interaction is that in my experience, weight loss, even a relatively small loss, seems to increase fertility significantly. Now admittedly, this is based on my clinical experience only, but over the past 12 years I could tell you of numerous women who have lost a few kg using a classic reduced carbohydrate dietary regime, who then find themselves pregnant within a few months.

 And now, we have some research available that supports this observation. Research released just this week at the American College of Obstetricians and Gynecologists Annual Clinical Meeting reported that patients undergoing IVF treatments who consumed a moderate carbohydrate, increased protein meal plan had higher pregnancy rates than those with a lower protein intake.

There are numerous explanations for this observation – a higher protein diet is likely to support egg quality, while a reduced carbohydrate intake may help to reduce levels of the growth hormone insulin, high levels of which can promote inflammation the body. A higher protein diet or any diet that is being carefully controlled with a focus on fresh foods is also likely to boost total nutrient intake and in turn improve health and fertility in general.

Now while these results are preliminary in nature and more in depth studies do need to be completed to support this dietary approach universally, for me it makes sense that much more attention should be paid to pre, post and total pregnancy nutrition in general. We know that mothers who do not gain excessive amounts of weight are much more likely to have an easier birth, find it much easier to return to their pre pregnancy weight and also have a healthier baby. For this reason, it makes sense that good nutrition and weight control be the focus right from the beginning, to not only enhance our chances of getting pregnant but for doing it in the most health way possible.

So if you, or someone close to you is going through the intense process of IVF, let them know that their diet may be one important variable also worth considering. Indeed, for a number of issues relating to infertility, changing your diet is certainly a much cheaper option.

 

Enjoy Easter without weight gain

Avoiding the Easter weight trap

 

The Easter buns and chocolate eggs have been visible since January and with Easter just a week away, the lure of sweet treats may be becoming just too hard to bear. If though, you are hoping to survive the long holiday weekend without gaining a couple of kg to match, you do need to take control immediately.

 

First of all, try, try, try to not indulge until it is actually Easter which means that that bag of tiny eggs you have in your desk drawer needs to go into the rubbish, right now! Considering that a that a single, small milk chocolate bunny has the equivalent number of calories that it would take an hour of treadmill running to burn off, the little bunny may suddenly seem far less attractive.

 

Unfortunately those little eggs are not much better either with just three mini Easter eggs containing more than 500kJ and let’s be honest, who can stop at three? Generally speaking, once we open a packet, we eat the packet. The same can be said for Easter buns – a traditional small Easter bun contains just 600kJ compared to the mega chocolate chip varieties that now inundate our stores which contain more than 1000kJ, and that is without the butter. More importantly, trying to hold off these tempting treats until Good Friday is an even better idea.

 

Where possible, look for portion controlled treats – small individual eggs rather than an entire bag of minis and a packet of buns to share rather than just to keep at home. Remember when it comes to food, especially sweet foods, if they are there you will want to eat them so the fewer Easter treats you keep at home, the better. Finally but perhaps more importantly, go for quality over quantity. Enjoy a social Easter feast with plenty of good food and a small amount of good quality chocolate, and use the extra holiday days to embrace your training program to make sure that you survive Easter without a couple of extra kg to boot.

 

Still looking for chocolate? Once you translate your Easter calories into workout unit the treats may no longer seem so appealing.

 

Eggs Selection                                     kJ                                           Fat                          Exercise units

200g Easter Bunny                             3740kJ                                   50g fat                   2 hrs of running

2 Caramello Eggs                                500kJ                                     6 g fat                    15 min rowing

1  Crème Egg                                        718kJ                                     6g fat                     45 min fast walking

100g Deluex  Bunny                           2270J                                     33g fat                   2 cycle classes

3 mini eggs                                            560kJ                                     7.5g fat                  15 min skipping

Small hot cross bun (no butter)         600kJ                                     2 g fat                    30min swimming

Large hot cross bun with butter        1200kJ                                   10g fat                   30 minutes jogging

Choc chip hot cross bun                     1100kJ                                   9g fat                     1 Zumba class

Getting the school lunchbox right nutritionally

The start of another school year signals a reminder to mums of the need to get back into grind of preparing a tasty, appealing and nutritious school lunch, five days a week for hungry, growing children. Unfortunately, despite the very best intentions, all too often sandwiches and fresh fruit are returned squashed in the bottom of school bags leaving parents in despair and children potentially not getting all of the nutrition they require.

Primary school aged children eat up to a 1/3 of their daily kilo joule requirements while they are at school, so it is worth making sure that you get the balance right. Unfortunately research available suggests that we still have a little way to go when it comes to getting the lunchbox food balance right. Data collected on the lunchbox contents of over fifteen hundred primary school aged children in Victoria found that on average children had three packaged snack foods such as potato chips and muesli bars in their lunchbox each day. Furthermore, researchers recently found that after looking into the lunchboxes of 170 lunchboxes of first grade children that 72 per cent of students had no vegetables or salad in their lunch box, 24 per cent had less than one serve of fruit and only 34 per cent had one or more pieces of fruit packed in their schoolbag.This research also found that up to 77 per cent of students had one or more snack foods such as chocolate, chips or cake. And 48 per cent had their total recommended daily amount of junk food - one to two small serves a day - just in their lunch box.

Packaged snacks such as cheese and dip snack packs, muesli bars, fruit twists and straps, potato chips and biscuit dippers are often full of fat and highly processed carbohydrates but tend to offer little in the way of nutrition. Too many of these snacks can mean that children are receiving many empty kilojoules without the amounts of calcium, fibre, iron and protein that they need for optimal growth and development.

What is good lunchbox nutrition?

A nutritionally balanced lunchbox can be divided into four core sections: low glycaemic index carbohydrates for energy, proteins for nutrition and fullness, fruit for fibre and vitamins and a snack food that has some nutritional benefit. Most importantly, busy children need plenty of water for optimal hydration, particularly in the warmer months when small children are at high risk of dehydration.

Wholegrain carbohydrates for energy:

Forget the idea of plain soggy bread - the vast variety of wrap and flat breads, grain bread rolls, thick crusty bread, crackers and high fibre loaves available means that a traditional sandwich can remain fresh and tasty until lunchtime. Always aim for either wholegrain varieties of bread or if you have a white bread fan, try the wrap or Mountain style breads that kids love. Something to keep in mind if you have children who constantly reject grain varieties of bread is that recent research has shown that if a range of breads with high grain contents are gradually introduce into lunchboxes, the kids do not even notice – so the secret is to not tell them or ask them what they want! Protein rich sandwich fillings include tuna, lean ham, chicken or turkey or hard boiled eggs are ideal as they provide a range of vital nutrients including iron. Protein based fillings also help to slow the rate in which sandwiches are digested, supporting optimal concentration and energy for the entire school day.

TIP: Remember, children often prefer simple sandwich filling to more elaborate concoctions so try not to be offended if they reject your mix of lamb, hummus and roasted vegetables instead asking for plain ham or a simple spread OR

Try mixing bread types for sandwiches with one slice of high fibre white and one slice of grain

In sandwich negotiations with children, try offering their choice once each week and maintaining a mix of salad and protein on the other school days

Fruit:

Fresh fruit is always preferable to dried, fruit sticks or juice as it contains fewer kilojoules, more fibre and teaches children the importance of eating fresh food.

TIP

If you are worried about it getting bruised, stick to hard fruits such as apples or nectarines or pack a small container filled with berries, grapes or melon pieces. If you find that no matter what the fruit always comes home, try cutting it up and serving with low fat ice-cream or yogurt after school.

Protein food

Protein is the nutrient that tends to be missed in school lunchboxes and is often replaced with extra fruit, juice or more snacks.  Protein rich foods including low fat dairy provides calcium and a number of other key nutrients including magnesium and phosphorous which all growing children need daily. Recent research commission by dairy Australia found that up to 84% of school aged children were not consuming the recommended number of dairy serves each day  and hence school lunchboxes offer a perfect opportunity to boost up these nutrients in their kids diets.  Great protein rich lunchbox fillers include cheese sticks, yogurt tubes; milk protein based snacks bars and flavoured milk poppers are popular with children and are also low GI, which helps to keep kids fuller for longer after eating them.

TIP: If you are worried about food safety and using meats on sandwiches, try freezing the sandwich the night before or keep a small popper of frozen water in the lunchbox to keep the food cool. Alternatively check out the cooler style lunchboxes, which are popular during the summer months.

Nutritious Snack

Busy, growing bodies do need energy but they need good quality energy and many processed snack and muesli bars available do not contain a lot of nutrition for many kilojoules. While children do not necessarily need packaged snack foods, not providing them may see them start to swap their lunchbox contents for other, more appealing options and hence providing a limited amount of snack food may prevent the swapping issue so, aim to provide just one packaged muesli or snack bar in your child’s lunchbox each day and try and choose options that have < 100 calories. Wholegrain and dairy based snack bars are more nutritious options.

TIP: Snack Food Checklist

<100 cal="" nbsp="" o:p="" per="" serve="">

Protein – 3-5g per bar

Total carbohydrate - <20g bar="" o:p="" per="">

Contain wholegrains, are low GI or have calcium

Fluid

Water should always be the drink of choice for children. Fruit juice, soft drinks, sports drinks and cordials are high in sugar and are not appropriate everyday drinks for children. In fact, a recent review has suggested that children drink no more than two sweetened drinks each week, which includes fruit juice, to help prevent childhood obesity.

TIP: Freeze water bottles to help keep the rest of the lunchbox cool during the warmer months. Children will also be more likely to drink water when it is cold.

My son loves going to the canteen, how often should I let him have canteen options for his lunch?

Many schoolchildren love the canteen as the food is fresh and it offer an interesting change from their day to day lunchboxes. If you pack a healthy lunchbox most days, once each week or fortnight is a reasonable number of canteen visits and try and encourage your child to make good choices like what? and avoid fatty pies, chips and cheesy pastas and pizza pockets.

What about treats?

If you pack too boring a lunchbox you run the risk of your child swapping their food with other children, and if you pack too many treats, it means there is less chance your child will eat the good stuff. There is nothing wrong with including a small treat such as a small packet of chips or fun size chocolate in the lunchbox occasionally, but limit it to just once each week and keep portions small.

 

Sandwich	Fruit/Vegetable	Protein	Snack
Ham and Cheese wrap	Frozen grapes	Aktavite Milk	Packet of Vita Weat Grain Snacks
Baker’s Delight Low GI Turkey and Light Cheese cheese sandwich	Banana	100g tub Ski D’Lite yoghurt – frozen OR Streets Paddle Pop MOO	Uncle Toby’s Low GI Muesli Bar
6 Vita Weats + Vegemite	2 small peaches	Bega Cheese Stringa	Tasti Rice Bubble Bar
Egg, lettuce and mayo wrap	Apple	Munchables Light Cheese and Cracker Snack Pack	Hip Hop Bar
Small whole meal roll with cheese and vegemite	Packet of Mini sultanas	Big M popper	Packet of popcorn
John West Tuna To Go	Cut up melon	Tub of Vaalia Yoghurt	Packet of Vege chips
Chicken sandwich on grain	Tub of Goulburn Valley Fruit	KRAFT Dairybites Cheesy Pops	2 homemade mini muffins
4 corn thins + spread	Cut up carrots/celery	Mini Babybel Light	Pitos Premium Pita Chips
Pita Pocket	10 dried apricots	Munch Bunch Yoghurt Tub	Tasti Milkies Bar

 

Please do not overcarb your kids lunches this year

With just a week or two until school returns, many mums are counting down the hours until life becomes relatively sane again, well, at least between the hours of 9-3pm anyway. With the start of a new school year also come the annual school lunchbox recommendations, in which committed, organised mums are thought to spend hours preparing marinated chicken drumsticks, mini frittatas and muffins for their brood in the hope that their lunchbox ticks all nutritional standards.

As a nutritionist who has spent more than 10 years working with overweight children and teens I have one request for all the mums out their this school year, please do not overcarb your kids school lunchbox!

The average lunchbox which contains fruit, muesli bars, plain white bread sandwiches and fruit juice is more than 60% carbohydrate. Now while growing, active kids do need plenty of energy, energy in the form of processed, high sugar carbs such as fruit snacks, juices, snack bars and biscuits are digested quickly, result in a high release of the hormone insulin and leave kids prone to overeating and weight gain long term. A study completed several years back with Melbourne school children found that on average the kids lunchboxes contained 3 packaged snacks – bars, bites, twists and dips which offer little nutritionally except empty calories. Based on this alone it is not surprising that so many of our children have significant weight issues.

It is this very reason that children return home at 3-4pm each day absolutely ravenous, simply as their digestive hormones are far less likely to be keeping them full and satisfied if their food intake has been largely carbohydrate in nature for the entire day. Overeating after school then leaves young children less likely to eat their dinner, a dinner of meat and vegetables that they need to get all of their essential nutrients and leaves their overall nutritional intake less than ideal.

To shift this dietary pattern, all you need to do is focus on adding protein rich choices to your child’s lunchbox mix. Always choose wholegrain bread or wraps (remember, if you keep buying white bread, they will keep wanting it), and fill with protein rich choices such as lean meat, tuna, cheese or egg. If you are worried about the temperature of the lunchbox, simply freeze a popper or water bottle and sit next to the sandwich to keep it cool. Add just 1 piece of fruit and always one vegetable, one dairy based snack such as flavoured milk, cheese and crackers, a frozen yoghurt tube or tub or some roasted chic nuts or broad beans. If you do choose to then also add a snack food – a mini muffin, small wholegrain bar or potato chips, at least the rest of the lunchbox is nutritionally balanced.

 

 

New Year, New Start

How fabulous is the feeling that a brand shiny New Year is on its way? An opportunity to start afresh, with clear diaries and with the potential to build and work towards a successful, fulfilling 2013. Whether you are looking for the year ahead to be better than the last; or wanting it is signify change and different life directions or simply just to cement and enjoy what you have already created, there are few people who do not begin a new year without some hopes, dreams and wishes for the next 12 months. When it comes to diets and weight control, a New Year also means magazine covers packed with new diet tips and tricks to drop a few kg quickly; specials on weight loss products and programs that are heavily promoted to compliment the number one New Year’s Resolution for weight loss.

Unfortunately, come January 1^st, and the accompanying hangover or general lethargy from a previous 4 week period spent overeating and under exercising, few of us run with the momentum of a New Year when  it comes to taking control of our diets. So, if you are really serious about taking control of your weight and dropping a few kg in early 2013 here are the steps you need to take.

1) Get organised after Boxing Day

None of this waiting until January 1^st, then January 8^th to get your diet on track – if you are really serious this time around, you need to set the wheels in motion straight after Christmas. This means throwing away your high calorie Christmas leftovers, starting to exercise immediately and committing some time while you have time on holidays to make a plan of attack for a fit and healthy 2013.

2) Make a plan

While it may sound like the obvious thing to do, you would be surprised how many people who claim to want to lose weight, have no idea about how they are going to do it. Spend some time considering what will be the best exercise program for you and the best way to approach your diet. Identify which days of the week you will exercise, how you will balance your calorie intake and what support structures you will need to help you keep focused and on track. Most importantly, spend time writing these strategies down – goals are significantly more likely to be achieved when they are documented and reviewed on a regular basis.

3) Start calorie counting

Individuals who want to lose weight lose more weight when they keep a log of their calories compared to dieters who do not. The week post-Christmas is the perfect time to start to reflect on how many calories you are having on a daily basis, and identify the key times you may need to cut back. As a general rule of thumb, adult women will need 1200-1500 calories a day for weight loss, and adult males 1600-1800 calories each day, although naturally this may differ depending on age, activity levels and hormonal issues.

4) Rally support

Human beings are naturally social creatures and also become like those people who they spend their time with. This means that if the people that you spend the most time with are fit and healthy, chances are, you will too. On the other hand, if your family, friends or even work colleagues are an unhealthy bunch, and you are trying to lose weight, it may prove a little more challenging. For this reason, if one of your goals for 2013 is to lose weight and keep it off, you need to identify and recruit your support team. Whether it is your partner, bestie, adult child or neighbor, seek out someone to help keep you on track, to exercise and eat well with and your weight control journey will become a whole lot easier.

5) Adopt ‘acceptance’ as an attitude

Often clients will come and claim to be lacking ‘motivation’, and then use this motivation deficit as the excuse as to why they have not achieved the diet and exercise targets that will help them to lose weight. So, here is the key – the sooner you stop looking for the ever elusive motivation to take control of your weight, and rather accept that eating well and exercising regularly most of the time for the rest of your life is what you need to do to take control of your weight, for good, the sooner you will do so. It is safe to say that if you are one of the many who struggle with your weight, you are not a naturally motivated person when it comes to your diet and exercise. There is no issue with this, we are all different and have our own strengths and weaknesses but simply accept that you are not a celebrity trainer and get on with it. The sooner the better and lets move into a fit, healthy and most importantly happy 2013.

Why did I write The Monday to Friday Diet?

Why on earth would a dietitian write a ‘diet’ book – we know that diets do not work. Well, for some of us they work initially but the research shows that strict diets do not work long term. Inevitably once we have cut back our calories for a few weeks and lost a few kg, unless we keep pretty focused, exercise for an hour a day and follow a 1300 calorie diet, most of the time, the weight always creeps back on – depressing isn’t it?

So, now I should clarify, The Monday to Friday Diet is not a ‘diet’ as such, but a way to approach our busy (and getting busier) working weeks so that we have some clear food and exercise rules with which to build strong lifestyle habits. Once we have these habits, taking control over our week and ultimately our food intake over the course of the week helps us to manage our calorie intake and commit to moving our bodies, for life. And that, put simply, is the secret to weight control.

Now this concept is not only relevant to the Monday to Friday working peeps out there – balancing food intake and exercise throughout any week can be challenging for working women, full time mums, shift workers, those juggling study and work, travel or life in general. We are all dealing with intense time demands, traffic, huge family and social commitments and an increasing need to move well and eat less. For this reason The Monday to Friday Diet offers you the specific strategies you need to deal with all of these demands and pressures. The Monday to Friday approach shows you how to adjust your calories on different days of the week, how to deal with your food and exercise when you travel, how to control your calories but still enjoy your weekend, how to get balance over your food, your body and your busy, busy week.

Ultimately we all want to eat tasty food and enjoy a busy fulfilling life, a big part of which is coming together over food with those closest to us. Unfortunately for many of us, our weight and our bodies become a victim to this lifestyle and so it is time to take control. The Monday to Friday Diet will show you how to do that – with food plans, recipes and plenty of tricks and tips, you will wonder how you ever got through the working week without it.

For the past 12 years I have spent much time with my clients helping them to work through the juggles and demands of their busy weeks, and develop strategies to continue to eat well and exercise no matter what their weeks look like. I have brought together these recipes, strategies and ideas to help you do the same. I look forward to hearing how the Monday to Friday Diet helps you to take charge of your week and ultimately your weight and health too.