Food & Wine

Trying to spend less on food? Following the dietary guidelines might save you $160 a fortnight

<a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a> and <a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> A rise in the <a href="https://www.aph.gov.au/About_Parliament/Parliamentary_departments/Parliamentary_Library/pubs/BriefingBook47p/CostOfLiving#:%7E:text=Consumer%20Price%20Index%20over%20time,but%205.1%25%20in%20the%20second">cost of living</a> has led many households to look for ways to save money. New research suggests maintaining a healthy diet, in line with the <a href="https://www.eatforhealth.gov.au/guidelines/guidelines">Australian Dietary Guidelines</a>, is cheaper than an unhealthy diet and <a href="https://southwesthealthcare.com.au/wp-content/uploads/SWH-HP-Healthy-Diets-ASAP-Protocol-Warrnambool-Report-2023.pdf">could save A$160</a> off a family of four’s fortnightly shopping bill. Poor diet is the most common preventable risk factor contributing to chronic disease in <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(20)30752-2/fulltext">Australia</a>. So improving your diet can also be an important way to reduce the chance of developing chronic disease. <h2>First, what are the dietary guidelines?</h2> The guidelines provide information on the quantity and types of foods most Australians should consume to promote overall health and wellbeing. Recommendations include eating a wide variety of nutritious foods from the main five food groups: <ul> <li>vegetables and legumes</li> <li>fruit</li> <li>grains</li> <li>lean meats and meat alternatives such as tofu, nuts and legumes</li> <li>dairy products.</li> </ul> The guidelines recommend limiting our intake of foods high in saturated fat, added salt, added sugars and alcohol. <h2>What are Australians eating?</h2> Fewer than <a href="https://www.abs.gov.au/statistics/health/health-conditions-and-risks/dietary-behaviour/latest-release">7%</a> of Australians eat sufficient vegetables, in line with the Australian Dietary Guidelines. In fact, Australians have an average healthy diet score of <a href="https://www.csiro.au/-/media/News-releases/2023/Total-Wellbeing-Diet-Health-Score/Diet-score-2023-Report_September.pdf">55 out of 100</a> – barely passing. Foods that aren’t part of a food group are known as “discretionary” items, which includes alcohol, cakes, biscuits, chocolate and confectionery and most takeaway foods. Because they’re typically high in kilojoules, saturated fat, sodium and added sugars, the Australian Dietary Guidelines recommend they only be eaten occasionally and in small amounts (ideally zero serves). For many households, discretionary items make up a big portion of their grocery shop. Australians consume an average of <a href="https://www.csiro.au/-/media/News-releases/2023/Total-Wellbeing-Diet-Health-Score/Diet-score-2023-Report_September.pdf">28 serves</a> of discretionary choices per week (equal to 28 doughnuts, 28 slices of cake, or 28 cans of soft drink or beer). This is an increase of ten serves since 2015. One recent <a href="https://link.springer.com/article/10.1186/s12966-022-01389-8">study</a> estimated 55% of Australians’ total energy intake was from discretionary items. <h2>What did the researchers find?</h2> Researchers from the Health Promotion Team at South West Healthcare <a href="https://southwesthealthcare.com.au/wp-content/uploads/SWH-HP-Healthy-Diets-ASAP-Protocol-Warrnambool-Report-2023.pdf">recently</a> visited four local supermarkets and takeaway stores in Warrnambool, Victoria, and purchased two baskets of groceries. One basket met the Australian Dietary Guidelines (basket one), the other aligned with the typical dietary intake of Australians (basket two). They compared prices between the two and found basket one would cost approximately $167 less per fortnight for a family of four at the most affordable supermarket. That’s equal to $4,342 a year. Basket one was sufficient to supply a family of four for a fortnight, and aligned with the Australian Dietary Guidelines. It cost $724 and included: <ol> <li>fruit and vegetables (made up 31% of the fortnightly shop)</li> <li>grains and cereals (oats, cornflakes, bread, rice, pasta, Weet-bix)</li> <li>lean meats and alternatives (mince, steak, chicken, tuna, eggs, nuts)</li> <li>milk, yoghurt and cheese</li> <li>oils and spreads (olive oil).</li> </ol> Basket two reflected the current average Australian fortnightly shop for a family of four. In the project, the team spent over half of the fortnightly shop on processed and packaged foods, of which 21% was spent on take-away. This is based on actual dietary intake of the general population reported in the 2011-2012 <a href="https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-nutrition-first-results-foods-and-nutrients/latest-release#:%7E:text=Food%20consumption,across%20the%20major%20food%20groups.">Australian Health Survey</a>. Basket two cost $891 and included: <ol> <li>fruit and vegetables (made up 13% of the fortnightly shop)</li> <li>grains and cereals (oats, cornflakes, bread, rice, pasta, Weet-bix)</li> <li>lean meats and alternatives (mince, steak, chicken, tuna, eggs, nuts)</li> <li>milk, yogurt and cheese</li> <li>oils and spreads (olive oil, butter)</li> <li>drinks (soft drink, fruit juice)</li> <li>desserts and snacks (muffins, sweet biscuits, chocolate, ice cream, potato chips, muesli bars)</li> <li>processed meats (sausages, ham)</li> <li>convenience meals</li> <li>fast food (pizza, meat pie, hamburger, fish and chips)</li> <li>alcohol (beer, wine).</li> </ol> <h2>But a healthy basket is still unaffordable for many</h2> While this piece of work, and other <a href="https://www.mdpi.com/1660-4601/15/11/2469">research</a>, suggests a healthy diet is less expensive than an unhealthy diet, affordability is still a challenge for many families. The Warrnambool research found basket one (which aligned with guidelines) was still costly, requiring approximately 25% of a median household income. This is unaffordable for many. For a household reliant on welfare, basket one would require allocating 26%-38% of their income. This highlights how the rising cost of living crisis is affecting those already facing financial difficulties. Around 3.7 <a href="https://reports.foodbank.org.au/foodbank-hunger-report-2023/">million</a> Australian households did not have access to enough food to meet their basic needs at some point in the last 12 months. Policy action is needed from the Australian government to make recommended diets more affordable for low socioeconomic groups. This means lowering the costs of healthy foods and ensuring household incomes are sufficient. <h2>What else can you do to cut your spending?</h2> To help reduce food costs and support your health, reducing discretionary foods could be a good idea. Other ways to reduce your grocery bill and keep your food healthy and fresh include: <ul> <li> planning for some meatless meals each week. Pulses (beans, lentils and legumes) are nutritious and cheap (a can is <a href="https://coles.com.au/product/coles-chick-peas-420g-8075852?uztq=46abcbb7e16253b0cdc3e6c5bbe6a3f0&cid=col_cpc_Generic%7cColesSupermarkets%7cPLA%7cCatchAll%7cAustralia%7cBroad&s_kwcid=AL!12693!3!675842378376!!!g!326304616489!&gad_source=1&gclid=CjwKCAjwkY2qBhBDEiwAoQXK5SceYhU2VtKepNLXWN218GH8Cp8Vs9cnYynCBwRqQPaW3UYNX2SVIBoC_6EQAvD_BwE&gclsrc=aw.ds">less than $1.50</a>. Here are some great pulse recipes to <a href="https://nomoneynotime.com.au/healthy-easy-recipes/filter/keywords--vegetarian/p2">try</a> </li> <li> checking the specials and buy in bulk (to store or freeze) when items are cheaper </li> <li> making big batches of meals and freezing them. Single-serve portions can help save time for lunches at work, saving on takeaway </li> <li> Australian supermarkets are <a href="https://www.theguardian.com/australia-news/datablog/2023/jul/27/cost-of-living-grocery-store-price-rises-cheapest-fresh-produce-australia-woolworths-coles#:%7E:text=The%20results%20showed%20independent%20and,best%20place%20for%20affordable%20groceries">almost never</a> the cheapest place for fresh produce, so shop around for farmers markets or smaller local grocery shops </li> <li> buying generic brands when possible, as they are <a href="https://www.cambridge.org/core/journals/public-health-nutrition/article/streamlined-datagathering-techniques-to-estimate-the-price-and-affordability-of-healthy-and-unhealthy-diets-under-different-pricing-scenarios/872EA6396533166E0C6FA94C809D9CAC#r">notably cheaper</a>. Supermarkets usually <a href="https://theconversation.com/the-science-that-makes-us-spend-more-in-supermarkets-and-feel-good-while-we-do-it-23857">promote</a> the items they want you to buy at eye-level, so check the shelves above and below for cheaper alternatives.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/216749/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> </li> </ul> <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, Dietitian & Academic, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a> and <a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, Professor of Community Health and Wellbeing, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/trying-to-spend-less-on-food-following-the-dietary-guidelines-might-save-you-160-a-fortnight-216749">original article</a>.

Food & Wine

Taste depends on nature and nurture. Here are 7 ways you can learn to enjoy foods you don’t like

<a href="https://theconversation.com/profiles/nicholas-archer-181464">Nicholas Archer</a>, <a href="https://theconversation.com/institutions/csiro-1035">CSIRO</a> and <a href="https://theconversation.com/profiles/astrid-poelman-1481227">Astrid Poelman</a>, <a href="https://theconversation.com/institutions/csiro-1035">CSIRO</a> You’re out for dinner with a bunch of friends, one of whom orders pizza with anchovies and olives to share, but you hate olives and anchovies! Do you pipe up with your preferred choice – Hawaiian – or stay quiet? This scene plays out every day around the world. Some people ferociously defend their personal tastes. But many would rather expand their palate, and not have to rock the boat the next time someone in their friend group orders pizza. Is it possible to train your tastebuds to enjoy foods you previously didn’t, like training a muscle at the gym? <h2>What determines ‘taste’?</h2> Taste is a complex system we evolved to help us navigate the environment. It helps us select foods with nutritional value and reject anything potentially harmful. Foods are made up of different compounds, including nutrients (such as proteins, sugars and fats) and <a href="https://www.youtube.com/watch?v=2P_0HGRWgXw">aromas</a> that are detected by sensors in the mouth and nose. These sensors create the <a href="https://www.youtube.com/watch?v=MZn2PMUWO-Y">flavour of food</a>. While taste is what the tastebuds on your tongue pick up, flavour is the combination of how something smells and tastes. Together with texture, appearance and sound, these senses collectively influence your food preferences. <figure><iframe src="https://www.youtube.com/embed/MZn2PMUWO-Y?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption>Flavour is the overall impression you get when eating.</figcaption></figure> Many factors influence food preferences, including age, genetics and environment. We each live in our own sensory world and no two people will have the same <a href="https://theconversation.com/curious-kids-why-do-some-people-find-some-foods-yummy-but-others-find-the-same-foods-yucky-77671">experience while eating</a>. Food preferences also change with age. Research has found young children have a <a href="https://pubmed.ncbi.nlm.nih.gov/24452237/">natural preference</a> for sweet and salty tastes and a dislike of bitter tastes. As they grow older their ability to like bitter foods grows. Emerging evidence shows bacteria in saliva can also produce enzymes that influence the taste of foods. For instance, saliva has been shown to cause the release of sulphur aromas in cauliflower. The <a href="https://www.acs.org/pressroom/presspacs/2021/acs-presspac-september-22-2021/childrens-dislike-of-cauliflower-broccoli-could-be-written-in-their-microbiome.html">more sulphur that is produced</a>, the less likely a kid is to enjoy the taste of cauliflower. <h2>Nature versus nurture</h2> Both genetics and the environment play a crucial role in determining food preferences. Twin studies estimate genetics have a moderate influence on food preferences (between 32% and 54%, depending on the food type) in <a href="https://www.sciencedirect.com/science/article/pii/S000291652305027X?via%3Dihub">children</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/27385609/">adolescents</a> and <a href="https://www.cambridge.org/core/journals/twin-research-and-human-genetics/article/dietary-patterns-and-heritability-of-food-choice-in-a-uk-female-twin-cohort/8507AAF01330C599BAC62BCC0EF4CF06">adults</a>. However, since our cultural environment and the foods we’re exposed to also shape our preferences, these <a href="https://pubmed.ncbi.nlm.nih.gov/24452237/">preferences are learned</a> to a large degree. A lot of this learning takes place during childhood, at home and other places we eat. This isn’t textbook learning. <a href="https://www.cabidigitallibrary.org/doi/10.1079/9780851990323.0093">It’s learning</a> by experiencing (eating), which typically leads to increased liking of the food – or by watching what others do (modelling), which can lead to both positive or negative associations. <a href="https://www.sciencedirect.com/science/article/pii/S000291652305027X?via%3Dihub">Research</a> has shown how environmental influences on food preferences change between childhood and adulthood. For children, the main factor is the home environment, which makes sense as kids are more likely to be influenced by foods prepared and eaten at home. Environmental factors influencing adults and adolescents are more varied. <h2>The process of ‘acquiring’ taste</h2> Coffee and beer are good examples of bitter foods people “acquire” a taste for as they grow up. The ability to overcome the dislike of these is largely due to: <ul> <li> the social context in which they’re consumed. For example, in many countries they may be associated with passage into adulthood. </li> <li> the physiological effects of the compounds they contain – caffeine in coffee and alcohol in beer. Many people find these effects desirable. </li> </ul> But what about acquiring a taste for foods that don’t provide such desirable feelings, but which are good for you, such as kale or fatty fish? Is it possible to gain an acceptance for these? Here are some strategies that can help you learn to enjoy foods you currently don’t: <ol> <li> eat, and keep eating. Only a small portion is needed to build a liking for a specific taste over time. It may take 10–15 attempts or more before you can say you “like” the food. </li> <li> <a href="https://www.sciencedirect.com/science/article/pii/S0950329302001106">mask bitterness</a> by eating it with other foods or ingredients that contain salt or sugar. For instance, you can pair bitter rocket with a sweet salad dressing. </li> <li> eat it repeatedly in a positive context. That could mean eating it after playing your favourite sport or with people you like. Alternatively, you could eat it with foods you already enjoy; if it’s a specific vegetable, try pairing it with your favourite protein. </li> <li> eat it when you’re hungry. In a hungry state you’ll be more willing to accept a taste you might not appreciate on a full stomach. </li> <li> remind yourself why you want to enjoy this food. You may be changing your diet for health reasons, or because you’ve moved countries and are struggling with the local cuisine. Your reason will help motivate you. </li> <li> start young (if possible). It’s easier for children to learn to like new foods as their tastes are less established. </li> <li> remember: the more foods you like, the easier it’ll become to learn to like others. </li> </ol> A balanced and varied diet is essential for good health. <a href="https://www.sciencedirect.com/science/article/pii/S0195666315003438?ref=pdf_download&fr=RR-2&rr=82a5fd5069821f63">Picky eating</a> can become a problem if it leads to vitamin and mineral deficiencies – especially if you’re avoiding entire food groups, such as vegetables. At the same time, eating too many tasty but energy-dense foods can increase your risk of chronic disease, including obesity. Understanding how your food preferences have formed, and how they can evolve, is a first step to getting on the path of healthier eating.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/215999/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/nicholas-archer-181464">Nicholas Archer</a>, Research Scientist, Sensory, Flavour and Consumer Sciences, <a href="https://theconversation.com/institutions/csiro-1035">CSIRO</a> and <a href="https://theconversation.com/profiles/astrid-poelman-1481227">Astrid Poelman</a>, Principal Researcher, Public Health & Wellbeing Group, <a href="https://theconversation.com/institutions/csiro-1035">CSIRO</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/taste-depends-on-nature-and-nurture-here-are-7-ways-you-can-learn-to-enjoy-foods-you-dont-like-215999">original article</a>.

Food & Wine

“Imagine being offended by gingerbread": Woolies shopper slammed online

A Woolies customer has come under fire after pointing out a "woke" change in the iconic Christmas cookie. The shopper took to Reddit to slam the Woolworths Bakery for renaming the festive packs of cookies to Gingerbread People, rather than Gingerbread Men. “Woolworths has renamed their biscuits Gingerbread ‘people’,” they wrote in the forum, with a picture of the new label. “Apparently Gingerbread ‘man’ isn’t woke enough.” Instead of people agreeing, many thought he was a weir-dough (pun intended), and said that it was “no big deal”. “I’m trying really hard but too busy caring about my electricity bill doubling in the last year to have energy left over for gingerbread people,” one wrote. “Imagine being offended by gingerbread," another commented. “Seriously? Like if you wanted some gingerbread, you wouldn’t buy them because they’re called people?" a third wrote. “Once again confirming that anyone that actually uses the word ‘woke’ is a pathetic little manbaby," a fourth slammed. Others agreed that it was strange to see people get annoyed about a name change. “And you got so offended you came to Reddit to post about it. Who is the d***head here them or you?” “God I love watching the snowflakes melt over this," responded another. There were only a few people who agreed with the shopper, and said that the supermarket giant had gone too far. “At some point soon I’m just not going to care about offending people. If you can’t handle a biscuit with man in the name, simply grab a box of tissues and retreat to your safe space,” wrote one user. “Jesus Christ. It’s a f***ing biscuit vaguely shaped like a human. Do we need to make a biscuit gender neutral so we don’t offend people?” added another. Images: Getty/ Reddit

Food & Wine

Aldi launches fancy new range beloved by Adele and the Beckhams

ALDI Australia is about to introduce a fancy homewares range that has the Beckhams and Adele collectively nodding in approval. Yes, you heard it right – ALDI, the place where you normally hunt for discounted Vegemite and budget-friendly meats – is stepping into the world of high-end homewares. Prepare your wallets and your finest monocles, because the supermarket chain has joined forces with the UK's luxury juggernaut, Liberty, to create a line of exclusive designer goodies. Christmas just got a whole lot bougier! Set to hit shelves on November 29, this collaboration promises to bring a touch of sophistication to your life – without forcing you to auction off your grandmother's vintage tea set to afford it. The range includes 12 new products, each bearing Liberty's iconic print designs. And with prices starting at a jaw-dropping $2.99, you might need a moment to let that sink in. We'll wait. Belinda Grice, ALDI Australia’s buying director of Special Buys, expressed her excitement, saying, "It’s so exciting to bring an extra touch of luxury to our customers. A high-quality product at an affordable price is what we do best, so this collaboration with Liberty is a match made in heaven." It's basically like finding a caviar-flavoured chip in your bag of mixed nuts. The range includes everything from candles to notebooks, diaries, hand creams, teapots, diffusers, soap bars and probably a golden unicorn or two. It's a cornucopia of poshness. We imagine this is the sort of stuff the Queen used to take notes during her royal corgi tea parties. <img src="https://oversixtydev.blob.core.windows.net/media/2023/11/Liberty_aldi.jpg" alt="" width="1280" height="720" /> For British expats Down Under, this is the homecoming they never knew they needed. It's a bit like getting a surprise visit from King Charles himself, only instead of royal decrees, he bears scented candles and aesthetically pleasing teapots. But wait, there's more! ALDI is not just here to elevate your home decor game; it's also here to sprinkle some goodness in the world. Ten percent of Liberty’s proceeds from the collection will go to support Camp Quality, an organisation on a mission to bring joy, fun and laughter back into the lives of kids facing cancer. So not only can you deck out your living room like a Buckingham Palace waiting room, but you can also feel good about it. It's a win-win situation, or as the posh say, a "triumphantly exquisite dichotomy". As we gear up for the holiday season, let's raise a teacup to ALDI for making luxury accessible to all. Who needs a silver spoon when you can have a $2.99 Liberty teapot? Just remember, the next time someone questions your taste, you can proudly declare, "It's ALDI x Liberty, darling. Look it up." Images: Getty / ALDI

Food & Wine

A quick and easy guide to the holliest and jolliest Christmas cocktails

When it comes to the holiday season, nothing screams festive like Christmas-themed food and drinks. For your next holiday party, or if you're looking for a festive tipple on Christmas Eve to welcome in the big day, here's a list of our three favourite Christmas cocktails. All easy to make and undeniably delicious, these festive cocktails are guaranteed to have you in the Christmas spirit quicker than you can say "Another round!" Holiday Margarita · 30 ml Cointreau · 30 ml Blanco Tequila · 30 ml Fresh Lime Juice · 6 drops Aromatic Bitters Method: 1. Combine all ingredients in a cocktail shaker and add ice 2. Shake and strain into a cinnamon sugar-rimmed coupe glass 3. Garnish with rosemary sprig Holiday Cosmopolitan Ingredients: · 20 ml Cointreau · 40 ml Vodka · 20 ml Fresh Lime Juice · 20 ml Cinnamon Clove Cranberry Syrup Method: 1. To make the syrup: Add 1 cup cranberries, 1 cup water, 1 cup sugar, 1 stick cinnamon, 5 cloves in a saucepan and heat up until boiled 2. Add all ingredients into a cocktail shaker and shake until well chilled 3. Strain into chilled glass 4. Garnish with a cinnamon stick Holiday Jam Ingredients: · 20ml Cointreau · 40 ml Vodka · 20 ml Fresh Lime Juice · 10 ml Cranberry Juice · 1 Bar Spoon Blackberries Method: 1. Add all ingredients into a cocktail shaker and shake until well chilled 2. Strain into chilled glass 3. Garnish with a blackberry Image credits: Supplied

Food & Wine

“I’m being racist to eggs”: Wellness influencer slammed for innocent comment

An Australian influencer has been forced to address a "racist" comment she made about her son's lunch. Health and fitness influencer Sarah Stevenson, who is known by her millions of followers as Sarah's Day, was filming herself as she made lunch for her son. The 31-year-old stopped herself as she made her child a curried egg sandwich, saying he be dubbed “the smelly boy in the playground” if he took the meal to school. “Do you want to be ‘smelly curried egg boy’?” she asked him. While the seemingly innocent comment went unnoticed by many of her followers, one person sent her a message demanding an apology for her "borderline racist" comment. The entrepreneur and mum-of-two replied to the private message in a video response to her followers explaining that she meant the “egg smell” and didn't mean anything racist. “Didn’t everyone go to school with someone who brought eggs in their lunch and you’re like, ‘ew, you smell like rotten eggs’... not ‘you smell like curry!’,” she said in the video on her Instagram Stories. She said sarcastically, “I’m being racist to eggs.” Stevenson then doubled down on the follower’s outrage, following that with a cooking tutorial for “racist eggs”. The late night social media saga was re-shared by a popular account, where it was dubbed “egg gate” and plenty more people weighed in on the drama. “She should have apologised and taken it down instead she’s made it worse,” one commenter wrote. The general consensus from the public was that the original racism accusation “was a definite reach”, but she went too far with her explanation. “Honestly don’t think there was any malice in the original comment — she definitely scrambled (ha!), way too far in explaining herself afterwards though,” someone wrote. Image credits: Instagram

Food & Wine

Aussie's genius juicer hailed as one of the best inventions of the year

In a testament to Brisbane's growing reputation as a hub for cutting-edge innovation, not one by TWO local companies have earned their spot on Time magazine's prestigious list of the best inventions for 2023. These Brisbane-based enterprises are making waves with their groundbreaking contributions to the world of technology and everyday convenience. At the forefront of practical ingenuity is Dreamfarm, a company founded by Alex Gransbury, dedicated to enhancing the functionality of everyday items. Dreamfarm's latest triumph, the Fluicer, a compact and user-friendly juicing tool, has garnered significant attention. This easy-squeeze device not only streamlines the juicing process but also folds flat, allowing it to seamlessly fit into kitchen drawers. The Fluicer has become a standout product for Dreamfarm, quickly climbing the ranks to become one of the company's top sellers. Its recognition by Time magazine as one of the year's 200 best inventions absolutely solidifies its status as a game-changer in the market. With a price tag of $24.95, the Fluicer has resonated with consumers globally, becoming one of the top five selling products for the company internationally. Dreamfarm, which originated from a humble backyard shed, has experienced remarkable growth under Gransbury's leadership. With products now available in 35 countries and 300 independent stores worldwide, the company is on track to finish the year with a turnover exceeding $22 million, nearly double its revenue from just three years ago. "I thought you'd have to cure cancer or childhood diabetes, but they give it out to juicers apparently," Gransbury said to <a href="https://9now.nine.com.au/a-current-affair/best-inventions-time-magazine-fluicer-dreamfarm-hologram-zoo-holographics/b05dbc8c-cf76-4344-8510-6d2e8dbd305b" target="_blank" rel="noopener">A Current Affair</a>. Having already won several design awards and gained that all-important Oprah Winfrey bump when she recommended it to her viewers earlier this year, Gransbury is understandably chuffed with the attention. "On the world stage Australians have a great reputation for coming up with something new and different," he said. Joining Dreamfarm on Time magazine's prestigious list is Axiom Holographics, helmed by Bruce Dell. Axiom is the visionary force behind the world's first hologram zoo and has contributed to other groundbreaking holographic installations, including Bill Gates' hologram aquarium in the Maldives. Based in Murarrie with a production centre in Yatala, between the Gold Coast and Brisbane, Axiom is not just a player in the entertainment industry; the company, which designs and manufactures microchips and hardware, has seen its revenue double to $125 million in 2022-23. With expectations of tripling revenue in the next 12 months, Axiom has become a formidable force in the holographic technology sector. "I think we can make Australia the hologram capital of the world, just like Nokia made Finland the mobile phone capital of the world," Dell said to ACA. "We are going to be rolling this out all over the world, so hopefully they pop up as common as cinemas or McDonalds and it becomes a new form of entertainment." With Aussie inventions like the Fluicer and Axiom's holographic marvels making waves, the world is increasingly turning its gaze toward Brisbane as a hotbed of forward-thinking and transformative ideas. To check out Time's full list of 200 remarkable inventions for 2023, <a href="https://time.com/collection/best-inventions-2023/" target="_blank" rel="noopener">click here</a>. Images: A Current Affair

Food & Wine

“Sounds like some terrible rash”: Iconic Aussie food Jamie Oliver has never tasted

Jamie Oliver has been visiting Australia on and off for the past 20 years - but he has never tried Tim Tams. The celebrity chef revealed that he never tried the classic Aussie treat during an interview with The Today Show on Friday. Jamie touched down in Sydney recently ahead of his 10-year anniversary with Royal Caribbean cruises, and was onboard the Ovation of the Seas when he was asked to pick his favourite between Vegemite toast or Tim Tams. “What’s that in English? What did you just say?" the celebrity chef asked. “Ah, Vegemite toast. What’s a Tim Tam? What is it, it sounds like some terrible rash,” he joked. The presenter told him that it was a chocolate biscuit and got him to try one after finding a tray on the ship. “This is the moment of truth – this thing I have never had before,” Jamie said before he took a bite out of the popular snack. “Very, very nice … I will never forget this moment.” The 48-year-old chef first came to Australia when he was just 24 years old. Ever since, he's been travelling in an out of the country after falling in love with it. “I normally came, in the old world, every year, but obviously Covid threw a little curve ball in there,” he told news.com.au. “I just love it here. It always feels like weirdly, my true home. I feel like my style of cooking, my personality, my ridiculous jokes seem to go down better here than back home.” Image: Getty

Food & Wine

How is decaf coffee made? And is it really caffeine-free?

<a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a> Coffee is one of the most popular drinks in the world, and its high levels of caffeine are among the main reasons why. It’s a natural stimulant that provides an energy buzz, and we just can’t get enough. However, some people prefer to limit their caffeine intake <a href="https://pubmed.ncbi.nlm.nih.gov/12684194/">for health</a> or other reasons. Decaffeinated or “decaf” coffee is widely available, and its consumption is reported to be <a href="https://www.coffeebeanshop.com.au/coffee-blog/decaf-coffee-market-worth-2145-billion-by-2025-at-69">on the rise</a>. Here’s what you need to know about decaf coffee: how it’s made, the flavour, the benefits – and whether it’s actually caffeine-free. <h2>How is decaf made?</h2> Removing caffeine while keeping a coffee bean’s aroma and flavour intact isn’t a simple task. Decaf coffee is made by stripping green, unroasted coffee beans of their caffeine content and relies on the fact that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6318762/#:%7E:text=Caffeine%20(Figure%201a)%20being,(15%20g%2FL).">caffeine dissolves</a> in water. Three main methods are used for removing caffeine: chemical solvents, liquid carbon dioxide (CO₂), or plain water with special filters. The additional steps required in all of these processing methods are why decaf coffee is often more expensive. <h2>Solvent-based methods</h2> Most decaf coffee is made using <a href="https://www.tandfonline.com/doi/epdf/10.1080/10408699991279231?needAccess=true">solvent-based</a> methods as it’s the cheapest process. This method breaks down into two further types: <a href="https://www.sciencedirect.com/science/article/abs/pii/B9780123849472001835">direct and indirect</a>. The direct method involves steaming the coffee beans and then repeatedly soaking them in a chemical solvent (usually methylene chloride or ethyl acetate) which binds to the caffeine and extracts it from the beans. After a pre-determined time, the caffeine has been extracted and the coffee beans are steamed once more to remove any residual chemical solvent. The indirect method still uses a chemical solvent, but it doesn’t come into direct contact with the coffee beans. Instead, the beans are soaked in hot water, then the water is separated from the beans and treated with the chemical solvent. The caffeine bonds to the solvent in the water and is evaporated. The caffeine-free water is then returned to the beans to reabsorb the coffee flavours and aromas. The solvent chemicals (particularly methylene chloride) used in these processes are a source of controversy around decaf coffee. This is because <a href="https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/dichloromethane">methylene chloride</a> is suggested to be mildly carcinogenic in high doses. Methylene chloride and ethyl acetate are commonly used in paint stripper, nail polish removers and degreaser. However, both the <a href="https://www.foodstandards.gov.au/code/pages/default.aspx">Australian New Zealand Food Standards Code</a> and <a href="https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=173.255">the United States Food and Drug Administration</a> permit the use of these solvents to process decaf. They also have strict limits on the amount of the chemicals that can still be present on the beans, and in reality <a href="https://www.chemicals.co.uk/blog/how-dangerous-is-methylene-chloride">practically no solvent</a> is left behind. <h2>Non-solvent-based methods</h2> Non-solvent-based methods that use liquid carbon dioxide or water are becoming increasingly popular as they don’t involve chemical solvents. In the <a href="https://www.tandfonline.com/doi/pdf/10.1080/10408699991279231">CO₂ method</a>, liquid carbon dioxide is pumped into a high-pressure chamber with the beans, where it binds to the caffeine and is then removed through high pressure, leaving behind decaffeinated beans. The water method (also known as the Swiss water process) is exactly what it sounds like – it <a href="http://publication.eiar.gov.et:8080/xmlui/bitstream/handle/123456789/3234/ECSS%20Proceeding%20Final.pdf?sequence=1#page=294">involves extracting caffeine</a> from coffee beans using water. There are variations on this method, but the basic steps are as follows. For an initial batch, green coffee beans are soaked in hot water, creating an extract rich in caffeine and flavour compounds (the flavourless beans are then discarded). This green coffee extract is passed through activated charcoal filters, which trap the caffeine molecules while allowing the flavours to pass through. Once created in this way, the caffeine-free extract can be used to soak a new batch of green coffee beans – since the flavours are already saturating the extract, the only thing that will be dissolved from the beans is the caffeine. <figure><iframe src="https://www.youtube.com/embed/8531vyP7Z5U?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <h2>Is caffeine fully removed from decaf?</h2> Switching to decaf may not be as caffeine free as you think. It is unlikely that 100% of the caffeine will be successfully <a href="https://pubmed.ncbi.nlm.nih.gov/8603790/">stripped from the coffee beans</a>. Just like the caffeine content of coffee can vary, some <a href="https://pubmed.ncbi.nlm.nih.gov/17132260/">small amounts</a> of caffeine are still present in decaf. However, the amount is quite modest. You would need to drink more than ten cups of decaf to reach the caffeine level typically present in <a href="https://academic.oup.com/jat/article/30/8/611/714415">one cup of caffeinated coffee</a>. Australia <a href="https://www.foodstandards.gov.au/code/Documents/1.1.2%20Definitions%20v157.pdf">does not require</a> coffee roasters or producers to detail the process used to create their decaf coffee. However, you might find this information on some producers’ websites if they have chosen to advertise it. <h2>Does decaf coffee taste different?</h2> Some people say decaf tastes different. Depending on how the beans are decaffeinated, some aromatic elements may be co-extracted with the caffeine <a href="https://pubmed.ncbi.nlm.nih.gov/23745606/">during the process</a>. Caffeine also contributes to the bitterness of coffee, so when the caffeine is removed, so is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8948847/">some of the bitterness</a>. <h2>Do caffeinated and decaf coffee have the same health benefits?</h2> The health benefits found for drinking decaf coffee are similar to that of caffeinated coffee, including a lower risk of type 2 diabetes, some cancers and overall <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5696634/">mortality</a>. More recently, coffee has been linked with improved weight management over time. Most of the health benefits have been shown by drinking <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5696634/">three cups</a> of decaf per day. Moderation is key, and remember that the greatest health benefits will come from having a <a href="https://theconversation.com/what-is-a-balanced-diet-anyway-72432">balanced diet</a>.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/215546/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, Professor of Community Health and Wellbeing, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, Dietitian, Researcher & Lecturer, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-is-decaf-coffee-made-and-is-it-really-caffeine-free-215546">original article</a>.

Food & Wine

We found 3 types of food wasters, which one are you?

<a href="https://theconversation.com/profiles/trang-nguyen-1454838">Trang Nguyen</a>, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a> and <a href="https://theconversation.com/profiles/patrick-oconnor-109973">Patrick O'Connor</a>, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a> Each year, Australian households discard about <a href="https://workdrive.zohopublic.com.au/external/06152b9ff5971843391f39fc4d32a847e56fb907c167a4a645887b0a4bc43000">2.5 million tonnes of food</a>. Most (73%) of this food waste <a href="https://www.sciencedirect.com/science/article/pii/S0959652622042081">ends up in landfill</a>. This is costly and contributes to <a href="https://pubmed.ncbi.nlm.nih.gov/37118273/">escalating greenhouse gas emissions</a>, because food waste rotting in landfill produces methane. So reducing household food waste and diverting it from landfill saves money, improves food security and benefits the environment. To address the problem, we need to understand how people generate and dispose of food waste. In <a href="https://doi.org/10.1016/j.foodqual.2023.105000">our new study</a>, we found households fell into three categories – based on the amount of food wasted, how much of that waste was avoidable and how it was sorted. These insights into consumer behaviour point to where the most worthwhile improvements can be made. <figure><iframe src="https://www.youtube.com/embed/JvAFaD5f1Lo?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption></figcaption></figure> <h2>Three types of households</h2> We conducted an online survey of 939 households in metropolitan Adelaide between April and May 2021. The sample closely matched the national Australian population in terms of gender, age and income. We asked about the types of food waste produced, the amount of food waste typically discarded in a week and motivations towards reducing and sorting food waste. We identified three distinct types of households: Warriors are typically older and highly motivated to reduce and sort food waste. They generate minimal waste (9.6 litres per week), such as bones and vegetable peels, that is mostly unavoidable. This group comprised 39.6% of the sample. Strugglers mainly consist of families with children who produce the largest amount of food waste (33.1 litres per week). They produce the highest proportion of avoidable food waste, such as uneaten fruits and vegetables, bread and cereals. They are moderately motivated to reduce and sort food waste, but more than half of their food waste still ends up in landfill. This group made up 19.6% of the sample. Slackers are generally younger. They show little concern about reducing or sorting food waste. Slackers produce the smallest amount of food waste overall (9 litres a week), but the proportion of avoidable food waste (such as mixed leftovers) is significantly higher (38.9%) compared to warriors (24.5%). They are more than twice as likely to live in units, with 17.2% doing so, compared to just 7.8% of warriors. This group was 40.8% of the sample. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=361&fit=crop&dpr=1 600w, https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=361&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=361&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=454&fit=crop&dpr=1 754w, https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=454&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/550951/original/file-20230928-27-f7cw8e.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=454&fit=crop&dpr=3 2262w" alt="Graphic explainer showing the three types of households with their typical characteristics and food waste behaviours." /></a><figcaption>The three types of households with their typical characteristics and food waste behaviours. <a class="source" href="https://doi.org/10.1016/j.foodqual.2023.105000">Trang Nguyen using Canva.com</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc-nd/4.0/">CC BY-NC-ND</a></figcaption></figure> <h2>What can households do about their food waste?</h2> Reducing household food waste involves changing behaviours in both food management (“upstream”) and waste management (“downstream”). Upstream measures aim to prevent food waste in the first place. For example, households can avoid buying or cooking too much food. Supporting households to plan and buy just the right amount of food is a great starting point. Once food waste has been produced, downstream measures come into play. The focus shifts to how we handle and dispose of this waste. When households engage in food waste recycling they <a href="https://doi.org/10.3390/su131911099">start thinking more</a> about their behaviour including purchasing and cooking. In Australia, food waste management is mainly the responsibility of local councils. There are three ways to target household food waste management and drive behavioural change: <ul> <li> providing kerbside collection of food organics and garden organics, also known as “FOGO” </li> <li> changing social norms around food waste </li> <li> offering economic incentives and disincentives. </li> </ul> <h2>1. Providing a FOGO system</h2> Councils should provide this option at a minimum. This ensures sufficient infrastructure is available to support motivated households to sort food waste. Unfortunately <a href="https://experience.arcgis.com/experience/e6b5c78e1dac47f88e7e475ffacfc49b">fewer than half of Australian councils</a> provide a garden organics system and only a quarter of councils provide a FOGO system. You can explore <a href="https://experience.arcgis.com/experience/e6b5c78e1dac47f88e7e475ffacfc49b">the FOGO interactive map</a> to see how your area stacks up. <a href="https://www.greenindustries.sa.gov.au/resources/adelaide-metro-kerbside-waste-performance-report-2021-22">Most councils in metropolitan Adelaide</a> provide access to food waste recycling through the FOGO bin. But <a href="https://doi.org/10.1016/j.jclepro.2022.134636">our research</a> indicates more than half of household food waste still ends up in landfill. So we need additional programs to promote more sustainable behaviours. <h2>2. Changing social norms</h2> Social norms, the unspoken rules about what behaviours are deemed appropriate, can drive behavioural change. Examples of promoting social norms around food waste reduction include a <a href="https://www.stopfoodwaste.com.au/stop-food-waste-nationwide-consumer-campaign-summit-communique/">nationwide consumer campaign</a> on stopping food waste and the <a href="https://www.cityofadelaide.com.au/resident/recycling-waste/kitchen-caddies/">kitchen caddy</a> for benches to increase convenience for collecting food waste. But our research suggests some groups, like slackers, remain unmotivated without additional incentives. Economic incentives might motivate this group to engage in more sustainable behaviours. <h2>3. Economic incentives</h2> Currently, Australians pay for waste management through their council rates. This is a “pay-as-you-own” system. The cost is determined by the property’s value, regardless of the amount of waste generated. Renters indirectly contribute to this cost by paying rent. Neither owner-occupiers nor renters have any incentive to reduce waste generation when the cost is levied on property value rather than the amount of waste. An alternative approach gaining momentum in other parts of the world is the “pay-as-you-throw” approach, such as <a href="https://www.collectors2020.eu/wcs-ppw/stockholm-se/">Stockholm</a> and <a href="https://pocacito.eu/sites/default/files/WasteCharging_Taipei.pdf">Taipei</a>. This system charges households based on the weight of their waste, usually the general waste that needs to be discarded in landfill, while the collection of food waste and other recyclables remains free to encourage waste sorting. Recent <a href="https://doi.org/10.1016/j.jclepro.2023.137363">research</a> in Italy shows pay-as-you-throw schemes result in significant reductions in both the quantity of waste and costs associated with waste disposal in many Italian municipalities. The reduced costs flow on to savings for councils that could potentially reduce waste management fees passed on to homeowners and renters through council rates. Giving households incentives to reduce waste and find alternatives to disposal encourages residents to place a higher value on food that may otherwise be sent to landfill. <h2>Reducing food waste is a win-win</h2> Tackling food waste is a win-win for people and the planet. It’s worth using various approaches to encourage people to change their behaviour. Our findings can help inform the design of interventions aimed at reducing and sorting food waste in specific segments of the Australian population.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/214482/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <figure><iframe src="https://www.youtube.com/embed/Dx7RWtfgbVw?wmode=transparent&start=11" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption>No time to waste: Halving Australia’s food waste by 2030 (Fight Food Waste Cooperative Research Centre)</figcaption></figure> <a href="https://theconversation.com/profiles/trang-nguyen-1454838">Trang Nguyen</a>, Postdoctoral Fellow, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a> and <a href="https://theconversation.com/profiles/patrick-oconnor-109973">Patrick O'Connor</a>, Associate Professor, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/we-found-3-types-of-food-wasters-which-one-are-you-214482">original article</a>.

Food & Wine

7 tips for matching wine with food

Food and wine matching is the perfect way to enhance the flavours of your meal, and while the people who get paid to do if for a living would have you think it’s a complex science, it’s actually not too hard to do. Here’s a simple seven-step guide to get you started as a food/wine-matching expert! 1. Sweet with heat – Wines that have a little bit of residual sugar (like a German Riesling) combine really well with spicy foods. This is because as the residual sugar enters your mouth it actually cools down spice in your food and creates a balance that allows you to savour the flavour. 2. Smoke with oak – When cooking foods that have been grilled or charred, you really want to be looking for a wine that has been aged in oak barrels. Oaked wines tend to be a little more intense, so they need to be matched with grilled/charred foods that can match and bring out the fruit flavours. 3. Match flavours and textures – Similar flavours and textures go well together, as you’d imagine. Just as rich foods suit rich wines, mild foods go well with mild wines and as a general rule when food and wine possess similar qualities they can complement each other and enhance common flavours. 4. Fats with acid and tannins – Wines that are high in acid (Sauvignon Blanc) or tannin (Cabernet Sauvignon) go well with fried or fatty foods and help round out the flavours in your mouth. It also acts as a palate cleanser and creates balance between the rich/oily foods and the wine. 5. Sweet with salt – As anyone who’s ever combined blue cheese with port would agree. The combination will bring out the fruity taste in sweet wine and the savoury taste in salty foods. So yeah, you’re completely justified with your pairing of a bottle of Moscato with a packet of Cheezels. 6. Sweet with sweet – But as anyone who’s had ice cream served with another variety of ice cream would agree two sweet things can make a very sweet thing. Sweet wines can help bring out the flavours in the food. Just take care to make sure the wine is sweeter than the food is. 7. If it grows together, it goes together – Hey, there’s a reason why you generally don’t have stein of lager with a bowl of risotto. Foods and wines of a particular ethnicity or region usually work together like clockwork and naturally have flavours and textures that work well in combination. Image credits: Getty Images

Food & Wine

These 10 smart grocery swaps can help reverse diabetes

Diagnosis diabetes It can feel daunting to be faced with the need to make a major lifestyle change. You enjoy food, and you should. At Reader’s Digest, we like to think nature designed nutrition to taste delicious so it can be a source of pleasure in your day that’s fun to look forward to. If you’ve been diagnosed with diabetes or pre-diabetes, this diagnosis doesn’t have to take over your whole identity and all the things that bring you joy. There are ways to adapt some of your favourite foods so you can still have them! Registered dietitian Jackie Newgent lists interesting meal swaps you can make so that classic dishes can be healthier, while still plenty pleasurable. With some wisdom and dedication, it can be possible to turn your condition around and feel great for good. Pair starchy with non-starchy veggies Instead of: one kilo potatoes Buy: 500g kilo potatoes plus 500g cauliflower This mashed potato hack keeps your total carbs in check without forgoing flavour. Whip equal parts boiled potatoes together with roasted or boiled cauliflower. The results of this dynamic duo may help you better manage your blood glucose, since they’re carb-friendlier than a huge bowl of mashed potatoes alone: 100 grams of cooked potatoes without skin provides 22 grams of total carbohydrates, versus 13 grams total carbohydrate in the 100 gram combination of cooked potatoes and cauliflower. Pick fruit you can chew <div> Instead of: one litre apple juice Buy: one bag of apples Enjoy whole fruit rather than just the juice whenever possible to get all the fibre of the naturally sweet fruit with its edible peel…plus chewing satisfaction. One medium apple contains 4.4 grams of fibre while a 200ml glass or juice box of 100-percent apple juice has 0.4 grams of fibre. The soluble fibre in apples can help slow down absorption of sugars. Polyphenols in apples may have powerful antioxidant properties. Grill a better burger Instead of: 500g 85% lean ground beef patties Buy: 500g ground chicken breast Gram for gram, chicken breast has significantly less saturated fat than the marbly beef of classic burgers. Specifically, an 85g cooked 85% lean ground beef patty has five grams of saturated fat compared to 0.6 grams of saturated fat for a cooked patty made from 85g of chicken breast meat. Keeping saturated fat intake low is especially important when you have diabetes to help keep your heart healthy. Pro-tip: make chicken burgers juicier and tastier by combining ground chicken breast with a little plain yogurt, rolled oats, and herbs and spices before cooking. Look for live cultures in the dairy section Instead of: one container regular cottage cheese Buy: one container plain low-fat Greek yogurt or cultured cottage cheese Probiotics are “good” bacteria that help keep your gut healthy. For people with type 2 diabetes, research published in Advances in Nutrition suggested that probiotics may also have glucose-lowering potential. So, pop products with live active cultures (probiotics) into your cart while strolling by the dairy aisle. Choose plain low-fat Greek yogurt or cultured cottage cheese. Be sure to read the nutrition labels, since probiotics aren’t in all dairy foods. And, for the lower-sodium pick, stick with yogurt. Choose healthier-sized grain portions Instead of: 1/2 dozen bakery-style plain bagels Buy: one package of wholegrain English muffins Swapping wholegrain in place of refined grain products helps kick up fibre and other plant nutrients. Studies suggests this is linked to lower risk of type 2 diabetes. Also, opting for healthier-sized varieties, such as wholegrain English muffins rather than big bakery-style plain bagels helps cut kilojoules (and carbs) – not enjoyment – while promoting a healthier weight. In fact, you’ll slash over 1000 kilojoules by enjoying a whole-wheat English muffin instead of that oversized 140g bagel. Get your munchies with benefits Instead of: one bag of potato chips Buy: one jar or bulk-bin container of roasted peanuts It’s a no-brainer: a small handful of nuts is a better bet than potato chips. Peanuts, for instance, offer a triple whammy of dietary fibre, plant protein and healthy fat, which can boost satiety. Greater satisfaction means a greater chance you’ll keep mealtime portions right-sized. When peanuts or other nuts are eaten along with carb-rich foods, they can help slow down the blood sugar response. Plus, a Mediterranean study found that higher nut consumption may be associated with better metabolic status. Dress a salad smartly Instead of: one bottle of fat-free salad dressing Buy: one small bottle olive oil plus one small bottle balsamic or red wine vinegar Some bottled salad dressings can trick you. For instance, “fat-free” salad dressing may be loaded with added sugars. (For reference: four grams of sugar is equal to one teaspoon.) So, read salad dressing labels carefully for sneaky ingredients, especially excess salt (over 250 milligrams of sodium per two-tablespoon serving) or added sugars (more than five grams added sugars per two-tablespoon serving). Better yet, keep it simple and make your own vinaigrette using 2-3 parts oil to 1 part vinegar. Select less salty soup Instead of: one can/carton of vegetable- or bean-based soup Buy: one can/carton of low-sodium vegetable- or bean-based soup When compared to people without diabetes, sodium levels were higher in patients with type 2 diabetes, based on a meta-analysis published in European Journal of Nutrition. Curbing sodium intake is beneficial for people with diabetes since too much may increase your risk for high blood pressure. So, slurp up soup that’s low in sodium. And kick up flavour with a splash of cider vinegar, grated citrus zest, herbs, spices, or a dash of hot sauce. Go for "naked" fish Instead of: Breaded fish sticks Buy: Frozen salmon fillets Cut salmon into large cubes, season, and grill on skewers. Or make fish sticks by simply cutting into skinny fillets, season and roast. Why? Research published in Diabetes Care finds that eating oily fish may be associated with a lower risk of type 2 diabetes. Non-oily fish, like the whitefish in fish sticks, didn’t show this link. Salmon is an oily fish and a major source of omega-3 fatty acids, a heart-friendly fat. Plus: when you make your own salmon skewers or sticks, you won’t have extra carbs from breading. Do dip with a punch of protein Instead of: one container of sour cream & onion dip Buy: one container of pulse-based dip, like hummus Wise snacking can be helpful for managing blood glucose. It can also be delicious. Dunk veggies or wholegrain pita wedges into pulse-based dip, like hummus, black bean dip, or lentil dip. Check this out: one-quarter cup (that’s 60 grams) of onion dip has 870 kiljoules, five grams of saturated fat, 1.2 grams of protein, and 0.1 grams of fibre, while one-quarter cup hummus has 590 kilojoules, 1.5 grams of saturated fat, 4.7 grams of protein, and 3.3 grams of fibre. Hummus clearly wins! Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/diabetes/reverse-diabetes-10-smart-grocery-swaps?pages=1" target="_blank" rel="noopener">Reader's Digest</a>. </div> <div class="slide-image" style="font-family: inherit; font-size: 16px; font-style: inherit; box-sizing: border-box; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> </div>

Food & Wine

The happiness diet: 7 foods to boost your mood

Mood boosting foods worth adding to your shopping trolley For decades, our culture has focused on the connection between healthy eating and physiological wellness – most of all, related to weight. But out of a pandemic that made mental health a hot topic, you might also be gaining an awareness that the food you eat can seriously affect your mind. Research published in The British Medical Journal says diet plays a major role in how both our body and our brain are feeling. Poor nutrition can contribute to depression, anxiety, aggression (there’s a reason the word “hangry” exists!). But improving your diet, and knowing the right foods to eat, may help your mental health. Dietitian and certified intuitive eating counsellor Rachel Engelhart says certain foods can support your body’s processes that are responsible for positive moods and strong energy levels. Here’s Engelhart’s list of the greatest mood-boosting foods. Fatty fish Seafood like salmon, mackerel and canned tuna are rich in omega-3 fatty acids, which are ‘healthy fats’ with benefits throughout your body – from your heart to your eyes – and your brain. “Omega-3 fatty acids are anti-inflammatory and have the ability to cross into the brain, having a direct effect on mood-regulating molecules and neurotransmitters there,” says registered dietitian Kelsey Lorencz. Research has consistently linked low levels of omega-3s with mood disorders like depression and anxiety – and, according to a review published in Frontiers in Physiology, most of us don’t get enough omega-3 fats in our diet. Yoghurt According to Lorencz, “The bacteria in your gut can actually produce feel-good neurotransmitters like serotonin and dopamine.” Research has identified a particular bacterium that may have a strong impact on triggering these chemicals: a strain called Lactobacillus. One study published in the journal Nature found that feeding our gut with this good bacteria – found naturally in foods like yoghurt, kefir, and sauerkraut – doesn’t just keep the blues at bay, it can increase our resilience in the face of stress. Bananas Bananas aren’t just shaped like a smile – they’re a mood-boosting powerhouse. That’s in part because they’re also high in vitamin B6, one nutrient behind the production of the ‘happiness hormone’ serotonin. Bananas contain prebiotic fibre, which, along with that Lactobacillus, are essential for gut health that promotes a happy brain. Cottage cheese “The amino acid L-tyrosine is needed to make dopamine and norepinephrine, two neurotransmitters that affect our mood and can easily become depleted,” Lorencz says. She points to high sources like soy products, chicken, fish, nuts, seeds, avocados and bananas. But cottage cheese has a whopping amount of this amino acid, along with a few other mood-boosters in its arsenal. It’s high in protein, which is essential for our body to make and use its mood-promoting hormones, Engelhart says. (This protein is casein protein, which our body absorbs more slowly, sustaining energy levels, and may contribute to elevated moods, according to ongoing research.) Cottage cheese also contains selenium, a mineral that Nutrients research has suggested may be linked with lower rates of depression. Nuts and seeds Magnesium is a mineral that supports our body’s energy production – and not getting enough can lead to irritability, anxiety, sleeplessness and agitation, says Lorencz. Nuts like almonds, walnuts, cashews and seeds like pumpkin, chia and sesame are great sources of this vital nutrient, as well as tryptophan, an amino acid associated with good moods. Nuts and seeds can also be great vegetarian sources of those crucial omega-3 fatty acids. Oysters The ages-old wives’ tale about oysters as aphrodisiacs is still out for debate, but oysters can elevate one’s mood. They pack the highest zinc content of any food – a nutrient that’s linked with anxiety and depression when we’re deficient, says Lorencz – and contain tyrosine, an amino acid that helps our body produce the ‘feel good’ hormone dopamine. That’s great news for the shellfish-loving set. However, if you aren’t a fan of oysters, you can get this one-two mood-boosting punch from food like eggs, nuts and legumes. Your favourite treat “Having a varied diet is the best way to set your body up to produce the ‘feel good’ hormones that it needs,” Engelhart says, adding an important point: while this nutritious balance is important, so is treating yourself to food you enjoy. “So many of my clients are hard on themselves and rather judgmental around their food choices, and it negatively impacts their mood,” she says. “Sprinkling our day with a delicious coffee, a yummy dessert, or one of our favourite restaurant meals is also an important way to positively impact our mental health.” And if you want to be strategic about that treat, reach for some dark chocolate. Chocolate contains natural serotonin, and 2022 research found that dark chocolate has prebiotic effects in our gut, supporting stronger mental health. Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/conditions/mental-health/the-happiness-diet-7-foods-to-boost-your-mood" target="_blank" rel="noopener">Reader's Digest</a>.

Food & Wine

Jamie Oliver tipped to replace Jock Zonfrillo on MasterChef

Five months after the untimely death of MasterChef judge Jock Zonfrillo, rumours of his replacement for the new season of the show are beginning to emerge. According to a Channel 10 insider, British celebrity chef Jamie Oliver has reportedly signed a $2 million deal to take over the hosting role for the next season. In reports to <a href="https://www.nowtolove.com.au/reality-tv/masterchef" target="_blank" rel="noopener">Women's Day</a>, Oliver will be taking over the show for the new season, which is set to begin filming in November, but has not yet agreed to take over Zonfrillo's role permanently. "Jamie has inked a deal worth around $2million," the source told Women's Day in the latest issue. The publication went on to say the contract with the best-selling cook book author includes a trip home to the UK for Christmas as well as an accommodation allowance for his family when they visit in January. When Jock Zonfrillo's untimely death made headlines in April, Jamie Oliver was one of the first celebrity chefs to share their condolences. "I'm in total shock to wake up to the sudden death of chef Jock Zonfrillo," he wrote on Instagram. "We had the best time working together for this years MasterChef, I can't tell how good it was to work with him!" "Jock was very generous to me with his time and spirit in the show and for that I was really grateful… Melisa, Andy & Jock work as the most inspiring judges and mentors and each have there very own unique view and style… Jock will be so very missed…" He added, "I can't believe I'm writing this…….Sending heart felt love and condolences to all of his family, friends and his second family the master chef team and contestants xxx. Love Jamie." Image credits: Getty Images / Ten

Food & Wine

What does having a ‘good relationship with food’ mean? 4 ways to know if you’ve got one

<a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> and <a href="https://theconversation.com/profiles/tracy-burrows-172931">Tracy Burrows</a>, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> Travelling on a train recently you couldn’t help but overhear two women deep in conversation about a mutual obsession with food, including emotional triggers that pushed them towards chocolate and pizza. They shared feeling guilty about a perceived lack of willpower around food and regularly rummaging through the fridge looking for tasty treats to help soothe emotions. Both lamented not being able to stop and think before eating. Their discussion was a long way from talking about physiological requirements for food to fuel your body and meet essential nutrient needs. Instead, it was highly emotive. It got me thinking about the meaning of a healthy relationship with food, how a person’s eating behaviours develop, and how a “good” relationship can be nurtured. Here’s what a “healthy” food relationship can look like. <h2>What does a ‘good relationship with food’ mean?</h2> You can check whether your relationship with food is “<a href="https://www.rwapsych.com.au/blog/what-does-a-healthy-relationship-with-food-and-eating-look-like/">healthy</a>” by seeing how many items on this list you tick “yes” to. Are you: <ol> <li> in tune with your body cues, meaning you’re aware when you are hungry, when you’re not, and when you’re feeling full? </li> <li> eating appropriate amounts and variety of foods across all food groups, at regular intervals so your nutrient, health and wellbeing needs are met? </li> <li> comfortable eating with others and also eating alone? </li> <li> able to enjoy food, without feelings of guilt or it dominating your life? </li> </ol> If you didn’t get many ticks, you might need to work on improving your relationship with food. <h2>Why does a good relationship with food matter?</h2> A lot of “no” responses indicate you may be using food as a coping mechanism in response to <a href="https://pubmed.ncbi.nlm.nih.gov/36863205/">negative emotions</a>. The problem is this <a href="https://pubmed.ncbi.nlm.nih.gov/36839185/">triggers the brain’s reward centre</a>, meaning although you feel better, this behaviour becomes reinforced, so you are more likely to keep eating in response to negative emotions. Emotional eating and bouts of uncontrolled eating are more likely to be associated with <a href="https://pubmed.ncbi.nlm.nih.gov/36863205">eating disorder symptoms</a> and with having a worse quality diet, including lower intakes of vegetable and higher intakes of nutrient-poor foods. A review of studies on food addiction and mental health found healthy dietary patterns were associated with a lower risk of both disordered eating and <a href="https://pubmed.ncbi.nlm.nih.gov/29368800/">food addiction</a>. Higher intakes of vegetables and fruit were found to be associated with <a href="https://pubmed.ncbi.nlm.nih.gov/35586735/">lower perceived stress</a>, tension, worry and lack of joy in a cohort of more than 8,000 Australian adults. <h2>How to develop a healthy food relationship</h2> There are ways to improve your relationship with food. Here are some tips: 1. keep a ‘food mood’ <a href="https://nomoneynotime.com.au/ebooks-meal-plans-more/nmnt-food-and-mood-diary">diary</a>. Writing down when and where you eat and drink, whom you’re with, what you’re doing, and how all this makes you feel, will give you personal insights into when, what and why you consume the things you do. This helps increase awareness of emotions including stress, anxiety, depression, and factors that influence eating and drinking. 2. reflect on what you wrote in your food mood diary, especially “why” you’re eating when you eat. If reasons include stress, low mood or other emotions, create a distraction list featuring activities such as going for a walk or listening to music, and put it on the fridge, noticeboard or in your phone, so it’s easy to access. 3. practise <a href="https://pubmed.ncbi.nlm.nih.gov/28848310/">mindful eating</a>. This means slowing down so you become very aware of what is happening in your body and mind, moment by moment, when eating and drinking, without making any judgement about your thoughts and feelings. Mindless eating occurs when you eat without thinking at all. Being <a href="https://www.headspace.com/mindfulness/mindful-eating">mindful</a> means taking the time to check whether you really are hungry, or whether it’s “eye” hunger <a href="https://theconversation.com/health-check-six-tips-for-losing-weight-without-fad-diets-52496">triggered by seeing food</a>, “nose” hunger triggered by smells wafting from shops or cafes, “emotional hunger” triggered by feelings, or true, tummy-rumbling hunger. 4. learn about <a href="https://nomoneynotime.com.au/hacks-myths-faqs/healthy-eating-why-caring-about-the-foods-you-eat-is-worth-it">your nutrient needs</a>. Learning why your body needs specific vitamins and minerals and the foods they’re in, rather than just mentally coding food as “good” or “bad”, can help you drop the guilt. Banning “bad” foods makes you want them more, and like them more. Mindfulness can help you gain an <a href="https://pubmed.ncbi.nlm.nih.gov/24035461/">appreciation of foods that are both</a> pleasing and nourishing. 5. focus on getting enjoyment from food. Mindless eating can be reduced by focusing on enjoying food and the pleasure that comes from preparing and sharing food with others. One <a href="https://pubmed.ncbi.nlm.nih.gov/24035461/">intervention</a> for women who had concerns about dieting and weight control used workshops to raise their awareness of food cues that prompt eating, including emotions, or being in places they normally associate with eating, and also sensory aspects of food including taste, touch, smell, sound and texture. It also aimed to instruct them in how to embrace pleasure from social, emotional and cultural aspects of food. The intervention led to a reduction in overeating in response to emotional cues such as sadness and stress. Another <a href="https://pubmed.ncbi.nlm.nih.gov/33347469/">review</a> of 11 intervention studies that promoted eating pleasure and enjoyment found promising results on healthy eating, including better diet quality, healthier portion sizes, healthier food choices and greater liking of healthy foods. Participants also reported healthy food tasted better and got easier to cook more often at home. <h2>Where to get help to improve your relationship with food</h2> A healthy relationship with food also means the absence of <a href="https://www.healthdirect.gov.au/eating-disorders">disordered eating</a>, including binge eating, bulimia and anorexia. If you, or someone you know, shows <a href="https://www.rwapsych.com.au/blog/what-does-a-healthy-relationship-with-food-and-eating-look-like/">signs suggesting disordered eating</a>, such as regularly using restrictive practices to limit food intake, skipping meals, food rituals dictating which foods or combinations to eat at specific times, binge eating, feeling out of control around food, secret eating, inducing vomiting, or use of diet pills, follow up with a GP or health professional. You can get more information from <a href="https://insideoutinstitute.org.au/about-us">InsideOut</a>, an Australian institute for eating disorders. Try their online <a href="https://insideoutinstitute.org.au/for-myself">food relationship “check-up”</a> tool. The <a href="https://butterfly.org.au/">Butterfly Foundation</a> also has specific resources for <a href="https://butterfly.org.au/back-to-school-a-body-image-and-mental-health-guide-for-parents-and-children/">parents</a> and <a href="https://butterfly.org.au/">teachers</a> and a helpline operating from 8am to midnight, seven days a week on 1800 334673.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/202622/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, Laureate Professor in Nutrition and Dietetics, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> and <a href="https://theconversation.com/profiles/tracy-burrows-172931">Tracy Burrows</a>, Professor Nutrition and Dietetics, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-does-having-a-good-relationship-with-food-mean-4-ways-to-know-if-youve-got-one-202622">original article</a>.

Food & Wine

"I have never seen that": Nat Barr and Shirvo floored by Jamie Oliver's sneaky chicken hack

Celebrity chef and all-round roast chicken wizard Jamie Oliver unleashed a culinary revelation on Sunrise hosts Natalie Barr and Matt Shirvington recently, rendering them momentarily dumbfounded by his quirky approach to chicken cookery. The Naked Chef himself, a spry 48 years young, graced the Sunrise breakfast program with his presence to unveil his unique chicken-cooking hack. Sporting an apron that read "I'm not a regular chef, I'm a cool chef," Jamie embarked on a culinary adventure like no other. To achieve chicken nirvana, Jamie began by marinating the poultry and potatoes in an enchanting blend of lemon, herbs and honey (presumably sprinkled with a touch of fairy dust) before revealing the move that floored the two hosts. In a move that would make Houdini jealous, Jamie wedged those marinated chicken legs into an oven rack, like a magic trick gone deliciously wrong. With the poise of a culinary acrobat, he lowered the rack into a preheated oven, allowing the chicken pieces to dangle over the potatoes below, like a suspenseful scene in a blockbuster movie. Apparently, the technique is used so that the excess marinade would gracefully drip into the tray, creating an explosion of flavour that would make fireworks blush with envy. In Jamie's own words, "This is giving you the best, most juicy chicken and (it’s) crispy." Mind. Blown. And where did Jamie find inspiration for this chicken wizardry? Why, in his travels around the Mediterranean, where rotisseries are as common as sunscreen at the beach. Truly, Jamie Oliver has taken "thinking outside the box" to a whole new level. Nat Barr and Shirvo appeared utterly mesmerised by Jamie's culinary sorcery. Shirvington exclaimed, "Mind blown," while Barr added, "Wow, I have never seen that!" If they'd had hats, they would've tipped them in reverence. In fact, the Sunrise hosts, joined by Mark Beretta, gave Jamie a standing ovation at the end of his demonstration – before revealing that Jamie is set to make a triumphant return to the Sydney Opera House in November for one night only, where he will grace the stage for an evening of deep conversations about his career, inspirations, life, love, and what keeps him motivated. In Jamie's own words: "Every time I visit Australia, it feels like a big old hug – it’s a real home away from home for me, and I'm so excited to be back this year for this event." So, prepare your questions about good food, good times, and perhaps even chicken-chandelier cooking, and get ready to laugh until your ribs ache. Jamie Oliver is back to steal the culinary spotlight, one chicken leg at a time. Images: Sunrise

Food & Wine

"Buddy is the star": Jamie Oliver's son scores his own show

Buddy Oliver is a chip off the old block after landing his own cooking show for the BBC, according to reports. The 12-year-old has already made a name for himself with his YouTube channel Cooking Buddies, where he creates cooking tutorials with his famous dad, the iconic Jamie Oliver, in their family home. With an impressive fanbase of over 133,000 subscribers, Buddy's skills have been recognised and he is now reportedly set to appear on the small screen. "Buddy has taken all of his dad's experience on board and is about to put it into play with his own cookery show," a source told The Sun. The budding cook will reportedly be joined by other kids on the show, who will learn tips from him on how to get started on cooking. "Jamie's fans have long been asking for his son to have his own show for their kids to enjoy," the source added, claiming that Buddy will be the star of the show. "Buddy is the star of the show. Jamie is keen for his son to prove himself to telly audiences, not just live off the family name. "So Buddy's got to showcase his technical skills and presenting ability. But if his YouTube work is anything to go by, it'll be natural for him," the source said. Buddy is the second youngest of Jamie's children with his wife Jools. He has three older sisters Poppy, 21, Daisy Boo, 20, and Petal, 14, and a younger brother seven-year-old River Rocket. Image: YouTube

Food & Wine

6 ways to make your bananas last longer

Is there anything more delicious than fresh fruit? Fresh fruit is definitely up there, and it’s hard to beat the taste of a ripe banana. If you’re like us, you’re always trying to keep bananas fresh, especially if you’ve bought a bunch but only want to eat one at a time. Here are some of the most effective ways you can keep bananas from browning too quickly. Hang them Turns out there’s a scientific reason you should be hanging your bananas from a hook. Bananas start ripening as soon as they’re picked from trees – ethylene gas releases from the stems as soon as they’re picked, but when you hang bananas from a hook, the gas works more slowly. Hanging bananas also prevents them from bruising, which they’re more prone to do as they continue ripening. Buy a fruit basket with a built-in hook or a small under-cabinet hook made specifically for bananas. Either way, keep your bananas at room temperature while they ripen on the hook. Buy green bananas The easiest way to prolong your bananas’ shelf life is to buy the greenest bananas you can find. They’re picked while still green, then slowly ripen over time to reach that bright yellow we love. Instead of grabbing perfectly ripened bananas you’re eyeing, grab a green bunch you can hang from your hook and watch ripen. Wrap banana stems Remember that ethylene gas that makes bananas ripen? It comes from the stems, which means you can wrap those stems – with plastic or aluminium foil – to slow down the ripening process. For best results, take your bananas apart and wrap their stems individually. Place ripe bananas in the fridge One of the cardinal rules of banana storage is to never store them in the fridge. But rules are meant to be broken, especially when it comes to bananas. You should keep green bananas out of the fridge, but once your bananas have completely ripened, you can move them to the fridge where the cool temperatures will keep them from ripening further (for a few days at least). Freeze your bananas Freezing bananas is one of the easiest ways to keep them preserved for future use. But how you freeze bananas could have a big impact on how well they thaw. Freezing the entire bunch will darken the peels, and they’ll thaw poorly. Instead, consider freezing peeled, individual bananas or banana slices in resealable airtight bags. Buy a banana storage container Bruising can wreak havoc on your bananas. It leads to squishy parts and faster ripening, which is where hard cases built specifically for bananas come in handy. You can now buy reusable containers designed to hold one banana at a time, which are a great way to keep ripe bananas ready for lunch (or for your afternoon snack). Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.com.au/food-home-garden/6-ways-to-make-your-bananas-last-longer" target="_blank" rel="noopener">Reader's Digest</a>.

Food & Wine

These 8 food and drink favourites are bad for your brain

Bad foods for your brain Following a healthy diet is essential to maintaining optimal brain health. Avocados and fatty fish; bone broth, berries and broccoli – they’re all brain-boosting superstars. But there are plenty of foods that have the opposite effect and can sap your smarts, affecting your memory and mood. Therefore, it’s important to cut or reduce the following food from your diet to mitigate their effects. Fried foods Fried chicken and French fries won’t just widen your waistline, they are also bad for your brain. In a study published in 2016 in the Journal of Nutritional Science, people who ate diets high in fried foods scored poorly on cognitive tests that evaluated learning, memory and brain function. Conversely, those who ate more plant-based foods scored higher. “Scientists think it may have something to do with inflammation and reduction in brain tissue size,” says Kristin Kirkpatrick, co-author of Skinny Liver. “When you look at aspects of one of the great brain studies – the MIND diet – it clearly shows which foods may cause or reduce inflammation in the brain. Fried foods are on the NO list, while berries, olive oil, whole grains and food containing omega 3 are on the YES list.” Sugar-sweetened beverages You probably know to stay away from soft drinks. But you should also beware of fruit juice, energy drinks and sweet tea. Why, you ask? The same reason soft drink is among the bad foods for your brain: sugar. “High amounts of sugar causes neurological damage” because it triggers inflammation, says the Academy of Nutrition and Dietetics’ Wesley Delbridge. A study published in 2017 in Alzheimer’s & Dementia backs that up. Researchers found that people who regularly consume sugary drinks are more likely to have poorer memory, smaller overall brain volume, and a significantly smaller hippocampus – the part of the brain important for learning and memory – than those who don’t. Instead of drinking fruit juice or sweet tea high in sugar, try sweetening water or tea with slices of oranges, lemons, or limes. Refined carbs White rice, white bread, white pasta and other processed food with a high glycemic index don’t just cause major spikes in blood sugar, they also rank with the ‘bad foods for your brain’. Specifically, these foods can have a negative effect on your mental health. A study, published in 2015 in The American Journal of Clinical Nutrition found that food with a high glycemic index can raise the risk of depression in post-menopausal women. Women who ate more lactose, fibre, fruit and vegetables, on the other hand, showed a significant decrease in symptoms of depression. Swap the white carbs for complex carbs like whole wheat bread, brown rice, quinoa, barley, and farro. All of these contain fibre, which nurtures your gut bacteria and regulates inflammation – all good things for your brain health. Excess alcohol There is a sweet spot for alcohol consumption, according to neurologist Dr David Perlmutter and author of Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar. While the occasional glass of red wine is okay, drinking in excess can be toxic to your brain function, no matter your age. Research, including a study published in 2017 in the peer-reviewed medical trade journal BMJ, found that moderate drinking can damage the brain. The hippocampus is particularly vulnerable. To protect your brain, limit alcohol consumption to no more than one standard drink per day for women and two per day for men. According to Australia’s national alcohol guidelines, one standard drink is defined as containing 10 grams of alcohol. Artificially sweetened beverages Instead of a sugar-sweetened beverage, maybe you turn to the occasional diet soft drink. But make a habit of it and you could be upping your risk of dementia and stroke, suggests a study published in 2017 in Stroke. Researchers found that participants who drank diet drinks daily were almost three times as likely to have a stroke or develop dementia when compared to those who didn’t. “We seek out diet soft drinks for its sweet delivery of liquid,” says Kirkpatrick. “That sweet taste remains on our taste buds, making us crave more.” To kick the habit, she suggests going cold turkey. “Eliminate all sources of sweet from the taste buds to retrain the brain not to want it in the first place,” she says. “Sprucing up water with lemons, limes or berries, or having flavoured seltzer without added sugar can help, as well.” Processed meats If you like to eat processed meats, you may run a greater risk of developing dementia, suggests an April 2020 study published in Neurology. Although the study does not prove cause and effect, the researchers found that dementia was more common among participants who ate highly processed meats, such as sausages, cured meats and pâté. People without dementia were more likely to eat a diverse diet that included fruit, vegetables, seafood and poultry, according to the findings. Highly processed foods are most likely the primary cause of results linked to the reduction in brain tissue size and inflammation, which impacts brain health, says Kirkpatrick. Fast food For starters, the high levels of saturated fat found in greasy burgers and fries can make it harder to fight off Alzheimer-causing plaque. Plus, the level of sodium found in the average fast-food fix can cause brain fog. How so? High blood pressure, often brought on by eating too many salty foods, can restrict blood to the brain and negatively impair focus, organisational skills and memory, suggests a review of studies published in 2016 in Hypertension. To break a fast food habit, Kirkpatrick suggests this trick: “Start with altering what you order,” she says. “Avoid fried options and opt for more whole grains and plants.” Then reduce the number of days you buy fast food by half. Tuna While the occasional tuna sandwich is no big deal, you might want to think twice before making it your go-to lunch. That’s because tuna – as well as swordfish, shark (flake), bill fish and deep sea perch – has higher levels of mercury than many other types of seafood. A study published in Integrative Medicine shows that people with high levels of the heavy metal in their bloodstream had a 5% drop in cognitive function. But you don’t have to banish seafood from your plate forever. Advice from Food Standards Australia New Zealand (which reflects the fish we eat in our region and its mercury content) recommends 2-3 serves per week of fish and seafood, including canned or fresh tuna (one serve equals 150g), except for fish such as orange roughy (deep sea perch), catfish, shark (flake) or billfish (swordfish/marlin), which you should only consume 1 serve per week and no other fish that week. Try swapping these varieties of fish for omega-3-rich sources such as wild salmon and lake trout, which have been associated with better brain health, says Kirkpatrick. Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.com.au/food-home-garden/the-8-worst-foods-for-your-brain" target="_blank" rel="noopener">Reader's Digest</a>.

Food & Wine

Calories and kilojoules: how do we know the energy content of food, and how accurate are the labels?

<a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a>; <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a>, and <a href="https://theconversation.com/profiles/katelyn-barnes-1238606">Katelyn Barnes</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> Everything we consume contains energy our bodies use to move, grow and maintain health. To work out how much energy is in different foods and drinks, we need to first look at a few core concepts. Firstly, you’ve probably heard of the units of measurement for energy – calories – as well as the metric equivalent, which is joules. One calorie is defined as the amount of energy required to raise the temperature of 1 gram of water by 1℃. In human nutrition, the amounts of energy needed to maintain health, and to fuel a body, are much larger than the tiny singular calories used to heat up a gram of water. So, the term “calorie” in nutrition commonly refers to a <a href="https://www.sciencedirect.com/science/article/pii/S0022316622085546">kilocalorie</a> (or kcal), which is 1,000 calories. When you see the word “calories” on a nutrition label, it’s likely referring to kcals. The energy stored in food and drinks is released when the body breaks down one or more of the four macronutrients inside the food (carbohydrates, proteins, fats, alcohol). The body then uses that energy for activities such as keeping our heart beating, our lungs breathing and our muscles moving. When energy in food is estimated, it is the amount of energy food and drinks provide for these bodily processes. The four macronutrients provide <a href="https://www.sciencedirect.com/science/article/pii/S0002916522039454">different amounts of energy</a>: <ol> <li>1 gram of carbohydrate provides about 4 kcal of energy</li> <li>1 gram of fat provides about 9 kcal of energy</li> <li>1 gram of protein provides about 4 kcal of energy</li> <li>1 gram of alcohol provides about 7 kcal of energy.</li> </ol> <h2>How are calories estimated?</h2> There are two ways to estimate the amount of energy in food and drinks. The first is called “bomb calorimetry”. This gold-standard method involves placing a small sample of food or drink inside a device known as a bomb calorimeter. The food is burned in the presence of oxygen, releasing heat. The amount of heat released is directly related to the amount of energy in the food, allowing a calculation to be made. This method is most commonly used for foods rich in fats and is considered the most reliable (but expensive) method. The second method, the Atwater system, is a much less expensive method for estimating energy content. It is more commonly used when calculating energy of most food and drinks sold in supermarkets. Named after legendary food researcher <a href="https://www.sciencedirect.com/science/article/pii/S0022316622065336">Wilbur Atwater</a>, this system uses a standard conversion factor for each macronutrient found in food and drinks. By estimating the amount of each of the four macronutrients, an approximate calculation of the total energy can be made. However, this method requires detailed knowledge of the ingredients within composite foods (such as muesli bars or hamburgers) – which may reduce accuracy. There is also a margin of error to expect with the Atwater system, because it assumes each ingredient is always the same in composition. For example, a cup of oats grown in one part of the country won’t necessarily have the exact same nutritional content as another cup of oats grown elsewhere, due to climate and soil differences. So, this system is an estimation based on an average. Importantly, both methods estimate the amount of energy in food and drinks. But the actual energy our bodies extract from these foods and drinks can vary due to factors such as individual differences in digestion and absorption, as well as food processing and cooking methods. <h2>Why do foods have calories written on them?</h2> In Australia, it’s a <a href="https://www.foodstandards.gov.au/consumer/labelling/panels/Pages/default.aspx">legal requirement</a> for packaged food items to have a nutrition information panel that displays the number of kcal it contains. However, homemade food items sold at places like a fresh market may not be required to provide a nutrition information panel. This will depend on the type of food being sold and the scale of the business operation. Fresh foods such as fruit, vegetables and meat also don’t require a nutrition information panel. To find out the number of kcal in them, you can either run an experiment with a bomb calorimeter or look up an estimated value in an online nutrition database. Food composition databases such as <a href="https://www.calorieking.com/us/en/">CalorieKing</a> compile information about the energy and nutrient content of various foods. Dietitians and other health professionals often use these databases to estimate the energy content of foods to inform dietary recommendations. <h2>Different international standards</h2> Both kJ and kcal refer to energy – they are just two different units of measurements (such as how inches and centimetres are two different units for measuring length). Kilojoules (kJ) is part of the International System of Units (SI). Australia, New Zealand and some parts of Europe use kJ. The United States and the United Kingdom use kcal. To convert between calories and kilojoules you use the conversion factors: <ul> <li>1 kcal = 4.184 kJ</li> <li>1 kJ = 0.24 kcal (about ¼).</li> </ul> For example, if you have a packet of chips with an energy content of 200 kcal, you can convert it to kJ as follows: 200 kcal × 4.184 = 836.8 kJ. As for how many calories are acceptable to eat, the Australian Guidelines for Healthy Eating estimate the average adult requires about 7,000kJ or 1,670Kcal every day. However, differences in age, gender, size, health and physical activity will influence how much energy a person needs. To estimate your personal energy requirements, you can use this <a href="https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients-dietary-energy-calculator#results-energy">nutrients and dietary energy calculator</a>.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/211613/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, Professor of Community Health and Wellbeing, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a>; <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, Dietitian, Researcher & Lecturer, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a>, and <a href="https://theconversation.com/profiles/katelyn-barnes-1238606">Katelyn Barnes</a>, Postdoctoral Research Fellow, School of Human Movement and Nutrition Sciences, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/calories-and-kilojoules-how-do-we-know-the-energy-content-of-food-and-how-accurate-are-the-labels-211613">original article</a>.

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