Eat Me Nutrition January Newsletter Spring 2013

Eat Me Nutrition Feb 13 Newsletter PDF

Eat Me Nutrition December Newsletter Summer 2013

New Product Of The Month

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Golden Circle Healthy Life Probiotic

Apple Mango Juice with Probiotic Cultures

New to the Market this month, Golden Circle has created the first Australian probiotic juice drink based on scientific evidence. It contains no added sugar, no artificial colours or flavours. 84.9% Cloudy Apple juice and 15% Mango Puree! Most fruit juices of its kind are just reconstituted rather than fresh! Better still it contains a clinically significant dose of Lactobacillus Paracasei and Lacobacillus Pantarum HEAL9 which is shown to support the body’s natural immune defences. The perfect immune support drink for you!

golden circle healthy life probiotic

Recipe of the Month

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Leek and Barley Stew

Makes 6 serves

recipe of the monthThis healthy meatless stew is hearty enough for vegetarians and non-vegetarians alike! Great for dinner and lunch, and perfect for freezing for those nights where you just don’t feel like cooking.

Nutrition Profile Per Serve

Energy: 230KCals  / 957.95kj; 3.5g Fat (0.4g Saturated Fat), 45.2g Carbohydrates; 8.8g Dietary Fibre; 5.3g Total Sugars; 8.1g Protein.


·   1 tablespoon olive oil, divided                           ·  1 1/2 cups chopped leeks

·   200g of button mushrooms                              ·   2 garlic cloves, pressed

·   2 1/4 teaspoons minced fresh rosemary            ·  200g spinach

·  400g tinned diced tomatoes                              ·  1 cup pearl barley

·  4 cups (or more) vegetable broth


Heat oil in heavy large pot over medium heat. Add leeks; sprinkle with salt and pepper and sauté until leeks begin to soften, stirring often. Add mushrooms, garlic, and rosemary; increase heat to medium-high and sauté until mushrooms soften and begin to brown, stirring often, about 7 minutes. Add tomatoes with juice; stir 1 minute. Add barley and 4 cups broth; bring to boil. Reduce heat to low, cover, and simmer until barley is almost tender, about 20 minutes. Add spinach, and cover and simmer until barley is tender, adding more broth by 1/4 cupful’s as needed for desired stew consistency, about 10 minutes.

Nutrient of The Month

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Unsaturated Fatty Acids

unsaturated fatsWe all know we need to reduce the ‘bad’ fats from our diets (saturated fats or SFAs), but the latest research shows that this on its own is simply not enough. The good news though is that it’s as easy as swapping these bad fats for good fats (polyunsaturated fats or PUFAs), which means that reducing these bad fats is now nowhere near as difficult or tasteless!

Omega 3 and 6 polyunsaturated fats lower our ‘bad’ cholesterol reducing our risk of heart disease and stroke. Natural sources of omega 3 and 6 polyunsaturated fats include avocados, nuts, cereals, most vegetable oils, whole grains, margarines, salad dressings and mayonnaise. The latest recommendations suggest a healthy amount of fat to include in your diet is 20-35% of your daily energy needs, which for most people is around 50-80g per day. This might seem like a lot, but rest assured that this amount of fat will definitely not make you put on weight as part of a balanced diet.

There are several easy ways to increase the unsaturated fat in your diet:

  • Make sure you cook with vegetable oils when preparing fresh meals
  • Replace butter with margarine on toast and sandwiches, as well as in cooking
  • Include nuts and seeds as a regular snack (try to choose unsalted)
  • Add nuts, seeds and avocado to a healthy salad. Not only will they add colour and texture, but they will help keep you fuller for longer!
  • Swap meats or creamy dairy a couple of nights per week for legumes, oily fish, nuts or avocado.

If you would like more tips on including these healthy fats in your diet, or to join a cooking demonstration where you can learn some new recipes rich in unsaturated fats, contact Eat Me Nutrition today!

Whole Food of The Month

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grainsCarbs get a lot of bad press. Every few weeks there seems to be a new fad diet promising great results by just avoiding grain filled foods. This month, we’d like to tell you exactly why including whole grains in your diet is a must, and give you some simple tips and recipes to help you to get the most out of your food!

Including grain foods in your diet every day packs a bunch of health benefits. Grains are linked to a reduced risk of chronic disease, reduced risk of bowel cancer and protection against heart disease. Even better, people consuming 3-5 serves of wholegrain food per day tend to gain less weight, and can be included in an effective weight loss diet!

For those on FODMAPs diets, it is suggested that low FODMAPs grains are substituted. Instead of rye and wheat, try eating products made from rice-, maize-, potato- or corn-flour instead!

Including more grains in your diet is simple. Try the following:

  • Add barley to soups or stews. Not only does this increase your grain intake, but it tastes great, and is a fantastic low cost option
  • Buy wholegrain crackers for a quick and easy snack. Top with hummus, avocado or cottage cheese and tomato.
  • Eat your stir fry with basmati or brown rice instead. New quick and easy brown rice packets mean that having brown rice doesn’t take as long.
  • Swap a sandwich for cold pasta salad. Not only is this a great change, but it can be a good way to use up leftovers.

Expressions of Interest

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Cooking Workshops

Learn how to cook like a Dietitian! Michael Lawler, Director of Eat Me Nutrition (APD Dietitian and AEP Exercise Physiologist) will showcase 3 healthy, nutritious and most importantly DELICIOUS recipes!. The Demonstration will be held at Kangaroo Point and will cost $40pp or  $70 between you and a friend. The demonstration will last for approximately 1Hr, and will provide you with new skills (YOU GET TO COOK!), tips and ideas. Best of all, you get to eat everything you cook! Email to express your interest. Let us know the best times and days that suit you and you will go into the draw for a free Ticket!

Savouring Workshops

Learn how to have your cake and eat it too! The most practical and life changing way of learning how to enjoy treats! Mindfullness and Savouring are such crucial practical skills that once learnt will change your life forever! Can’t work out why you can’t stop eating so quickly and so much? Which you could stop at just 1? Email your interest: to be the first on the list to enjuoy a 3hr interactive workshops full of delicious treats and engaging discussion. Run by Michael Lawler and Pyschologists!

Swap of the Month

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eggsEggs are cheap, quick, easy and versatile, as well as being high in protein and essential nutrients such as Vitamin D. Recent studies have found that there are no increased health risks associated with the consumption of eggs, and that consumption of eggs every day is not associated with an increased risk of heart disease. At Eat Me Nutrition we’ve decided to be all about eggs this month, and we’ve got some great quick and easy meal swaps using eggs to nourish you through the winter months.

  • Swap your boring cereal or porridge for breakfast for a boiled egg with asparagus  spears. Not only will this keep you fuller for longer because of the increased protein, but it’s also an easy way to increase your daily veges by taking advantage of great winter produce. Yum!
  • Instead of vegemite or jam on toast, try scrambled eggs on toast. The key to great scrambled eggs is to take them off the heat just before they’re cooked to stop them going rubbery.
  • Instead of deli meat, boil, peel and slice an egg and pop on a wholegrain bread roll with avocado, lettuce and tomato for a quick and easy lunch
  • Swap from meat to vegetarian if you’re feeling like something lighter. Mix 4 cracked, beaten eggs with 1 cup brown lentils and your favourite spices. Cut two red capsicums in half and place a spoonful of the lentil and egg mixture into the capsicum. Bake in the oven for 10 minutes. Enjoy as a quick and easy dinner meal!

Vitamin D: Part of Your Winter Health Plan

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Vitamin D: Part of Your Winter Health Plan

d3 dropsWe already know that botanicals such as olive leaf and echinacea are effective at treating common winter ailments. But did you know that Vitamin D also plays an important role in healthy immune function, and can work to help support these commonly prescribed immune herbs?

Many studies show a strong link between inadequate vitamin D levels and impaired immunity. One recent study found that people who are vitamin D deficient were 55% more likely to have had an upper respiratory tract infection than those whose levels were adequate.

Vitamin D is also known as the sunlight vitamin, with 80% of our intake coming from exposure to UV rays through the skin. During winter, decreased sun exposure is common due to colder weather and decreased sunlight hours. With only 20% of our Vitamin D typically coming from our diets, using a Vitamin D supplement throughout winter is a great way to prevent and treat respiratory infections and common colds.

So to keep yourself healthy this winter, at Eat Me Nutrition we recommend Bioceuticals D3 Drops to keep your immune system fighting fit:

  • BioCeuticals D3 oral liquid drops. The liquid formulation makes getting your daily vitamin D more convenient and easier to remember than tablets.
  • An immune-boosting combination of herbs and nutrients to fight off mild upper respiratory infections and the common cold.
  • Adequate hours of restful sleep, in combination with regular exercise and lots of nutrient rich fresh fruits and vegetables

For more information on how to keep yourself healthy this winter, tips on eating and exercising right during the cooler months, or to purchase the BioCeuticals D3 oral liquid drops, give the team at Eat Me Nutrition a call!

Whats On? Friday 22nd June

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Prince Charles Hospital Foundation Men’s Health Evening: Eat Work Play

prince charles foundationThe Prince Charles Hospital Foundation is celebrating men’s health week in style with Eat, Work, Play! at Bleeding Heart on Friday 22 June. The Prince Charles Hospital Foundation funds lifesaving and life changing medical research into heart and lung disease, mental health, orthopaedics, organ transplantation, general medicine, nursing, nutrition, critical care and emergency medicine.

Our very own Michael Lawler will be demonstrating how  to make quick, easy and healthy pre- and post-workout snacks fit for an Aussie bloke. Eat, Work, Play! runs from 5.00pm -7.30pm on Friday 22 June. Tickets are $65 from The Prince Charles Hospital Foundation on 3139 4636 or and include a welcome drink, ample finger food and lots of fun.

Plus, Aussie cricketing legend Michael Kasprowicz, founding member of the Queensland Rail Bulls Masters and international test bowler, will be sharing his experiences of balancing his busy schedule with personal fitness and health.

Tickets are $65 from The Prince Charles Hospital Foundation on 3139 4636 or and include welcome drink, ample finger food and lots of fun.

Monday 25th July: Supermarket Tour

  • How to Read food labels
  • How to pick that perfect fruit and veg everytime
  • How to avoid putting junk food in your trolley (EASILY!)

Join us for 1hr of practical hands on nutrition advice for only $35. Be quick to book in as places are strictly limited. Call 0415 902 968: We look forward to seeing you there!womenshealth

The Glycaemic Index – Explained

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What is the Glycaemic Index and why is it important to my health?

The Glycaemic Index (GI) helps us to understand the difference between carbohydrates (or carbohydrate containing meals/snacks) when they enter our bodies. The GI ranks foods from 0-100 depending on their effect on our blood sugar levels.


First a few basic principles: Every time we eat carbohydrate it is broken down in our gut into glucose (or simple sugar). This sugar is then transported around the body in our blood stream and taken up by cells to be used as energy. Insulin is a hormone that tells body cells to take up sugar from the blood stream.


What is the difference between HIGH and LOW GI foods?

High GI foods (GI>69) are rapidly digested by the gut and absorbed into the blood stream causing a rapid rise in blood sugar levels. Our body’s response to these high sugar levels is to release insulin in large quantities to quickly bring sugar levels back down below potentially harmful levels. This rapid drop in blood sugar levels is felt as a drop in energy levels (see graph opposite). Some people describe it as feeling lethargic, anxious and struggling to concentrate about 1 hour after eating a high GI snack or meal.

Examples of high GI foods: soft drink, lollies, cakes, sweet biscuits, white flour, white bread, rice bubbles, corn flakes, white bread sandwich with little protein or vegetable filling, jasmine rice


nutrition_giLow GI foods (GI< 55) are digested at a much slower rate in the gut. Therefore sugar enters the blood stream more gradually and blood sugar levels stay within a lower and healthier range.  This means that the hormone insulin is released in smaller quantities and as a result our blood sugar levels are maintained relatively stable between meals. As such the benefits of consuming low GI foods include: preventing rapid fluctuations in energy levels, reducing food cravings; feeling fuller for longer; improving endurance during physical activity; weight control; prevention and management of chronic diseases (diabetes, insulin resistance and cardiovascular disease).

Examples of low GI foods: wholegrain breads (such as Burgen), wholemeal sourdough bread, wholegrain cereals (such as All Bran, rolled oats, muesli, Guardian), pasta, noodles (soba/Hokkein/Udon), barley, basmati rice, quinoa, sweet potato, legumes, most fresh fruits, dairy (yogurt,  milk,).

(note: Only foods that contain carbohyrate can be ranked using the GI. Foods made of protein and fat only, such as meats, cannot be given a GI ranking. Non-starchy vegetables are very low GI or have no GI as they contain no carbohydrate, however they are full of fibre so adding them to a dish will make it lower GI. As a simple rule adding protein and fibre to a dish is an excellent way to make it lower GI).


Insulin – Fat Burning and Weight Management:

It is important to note that when levels of the hormone insulin are high (such as after eating high GI foods) we are not going to burn fat. Insulin is an anabolic hormone and sends signals to the body to tell it that there is “plenty of sugar around” and to “stop fat burning.” So a diet based primarily around high GI foods can have a double whammy effect of leaving us feeling hungry and tired all the time but also be preventing us loosing fat!

For more information on choosing low GI go to the Go Grains website:

Christa Payne

Dietitian APD, AN / Exercise Scientist

Is your routine affecting your health and your ability to manage weight?

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Our bodies have been programed through evolution to function a certain way.  With today’s busy and often stressful lifestyle, many people adopt a routine that works against, rather than in harmony, with some basic physiological and metabolic processes. A poor routine long term  can lead to poor health, both inside and out, as well as make it difficult to achieve and maintain your ideal weight.


Here are some tips for ensuring your routine is working for you, not against you!:

Couple Having Breakfast in Bed1.  Eat early on in the day: Our body is programmed to burn more kilojoules in the first half of the day, and is in storage mode at night. Think back to the days when our work days and meal times were set around the rising and setting of the sun.  We rose early and went to bed soon after the sun sets and our meals followed this routine. These days we are tending to have our largest meal at night (often late at night). Unfortunately this is when we have the least opportunity to burn up the kilojoules in this food! Make sure you eat breakfast everyday(preferably before 8am) and avoid late lunches and dinners (e.g: lunch after 2pm and an 8pm dinner).


 2.  Get Enough sleep. Everybody is different but most of us function best from 7-8 hours of sleep per night. Also the hours of sleep you get before 12 pm are worth double the hours accumulated after midnight. Inadequate good quality sleep can cause hunger hormones (leptin and ghrelin) to become deregulated. This may be the reason you feel like your stomach is a never ending, bottomless pit.


 3.  Reduce the stresses and find ways of managing stress that work for you! Stress causes the release of cortisol and noradrenaline in the blood stream. These hormones, whilst useful short term such as in a fight, will make it very difficult to lose weight if they are cursing around your body chronically. This is because they act to promote fat storage. Strategies that can be useful in reducing stress include exercising regularly (especially outdoors), doing something you enjoy for at least 20-30 minutes everyday e.g; reading a book or magazine, talking to a friend in person on the phone, cooking, getting a massage, having a long bath/shower, meditation or just listening to music.


4.  Make time to truly enjoy your food: Eat slowly, think about the taste, textures and flavours you are eating and what you like about them. Avoid distractions such as eating in front of the computer and TV that can cause us to eat mindlessly. Eating without being present and actually tasting the food can cause us to finish our plate and feel unsatisfied and unaware of the amount of food we have eaten – this can lead to overeating and weight gain. Keep in mind that it takes 10-20 minutes for our brain to register how satisfied we are after a meal; so if you don’t allow at least this time after finishing your meal you risk eating more than you need.


Christa Payne

Dietitian APD, AN / Exercise Scientist