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Elle Macpherson reveals the one thing that “transformed” her life

Elle Macpherson, who is known for her record five cover appearances on Sports Illustrated, has shared her age-defying secrets to looking “flawless” in her 50s. The supermodel, who earned the nickname “The Body” in the 1980s, took to her Instagram stories to share the one practice that “transformed” her life. “When I turned 50, I just wasn’t feeling very well and I wasn’t looking very well. I noticed my skin, hair, and weight … I was just not feeling inspired, I had sugar cravings, and poor digestion,” she admitted in a snippet of a past interview with NBC’s Megyn Kelly. “So I went to my nutritionist and said, ‘Listen, something is wrong. I need to address my lifestyle.’ “She said I was taking a lot of synthetic vitamins so she put me on a powerful multivitamin, prebiotic, and probiotic powder. “So I started taking it because I was kind of malnourished and I wasn’t sleeping much and I wasn’t eating enough fruit and vegetables and I was drinking too much coffee.” She revealed that after one month of being on the nutrition plan and taking natural multivitamins the changes were so visible that it changed her life. “I saw such a change and my friend, who is now my CEO, said, ‘What are you doing? You look amazing,’” she recalled. Macpherson then went on to co-found her own natural supplement and wellness business, WelleCo, with Andrea Horwood. The supermodel strongly believes in the benefits of good gut health and using plant-based products for their wellness. In a previous interview with Body+Soul she also revealed that aside from her physical health, she also takes care of her mental and spiritual health through meditation. “I take care of my mind, body and spirit every day with breath practice and meditation,” she told the publication. “My daily practice includes meditating in the morning for around 25 minutes — either guided, or in silence. “I try to live my life in a perpetual flow of meditative connection rather than just at specified times.” Images: Instagram

Body

Eating these 10 foods can actually make you hungrier

Toast with jam Carb-loading at your morning meal, especially if you choose white, refined grains, will cause blood sugar to spike and dip. “Low blood sugar after a meal can easily cause hunger,” says dietitian Laura Schoenfeld. Even if you opt for wholemeal toast, you still need to pair it with protein or fat to slow its digestion. Aim to eat 85 grams of protein at breakfast. Good sources are eggs, chicken sausage, smoked fish, or a little turkey bacon. Smoothies Done right, breakfast smoothies can be filling and nutritious. However, many smoothies are high in sugar – from flavoured yoghurts, fruit and fruit juices, and low in satiating protein and fat, notes Schoenfeld. The key to a smoothie that lasts till lunch is to add protein (try protein powders made from peas or quinoa) and fat (nut butter, avocado, coconut oil, or milk) for staying power. Diet soft drinks Ever rely on diet soft drink to perk you up from a midday slump? It feels harmless because it contains zero kilojoules, but the strategy may backfire. “The research on artificial sweeteners and hunger isn’t straightforward,” says dietitian and nutritionist Marisa Moore. However, “it does appear that getting artificial sweeteners from food and drinks, like chewing gum and zero calorie beverages, may impact appetite,” she says. If you’re going to have that diet drink, pair it with a real snack, like nuts and dried fruit, to help keep hunger on an even keel. Cereal Cereal is a classic breakfast, but it’s also a bowl of carbs that will send your blood sugar on a wacky roller coaster ride. Instead, go for porridge, which is also technically carbs, but ones that are digested more slowly. In a study from Louisiana State University comparing the two, an oatmeal breakfast with the same kilojoules as a breakfast of cold cereal led to greater fullness and less of a desire to eat later. Oats come out on top because they contain more fibre and protein but less sugar, researchers say. Rice cakes This is one food that people commonly think will fill them up, but never really does. “Rice cakes are literally full of air,” Moore says, which is why they’re so not satisfying on their own. Feel free to crunch on these versatile rounds, just make sure to top them with a protein or fat – try nut butter, cheese, or avocado – for a snack that will see you through. Muesli bars Muesli bars have two things working against them – they’re usually high in sugar and low in protein and fibre. So post-nosh, you’ll likely be looking for another snack. “Aim to get at least 10 grams of protein in a snack if possible,” Schoenfeld says. Some good options: a container of Greek yoghurt (20 grams of protein); a half-cup of cottage cheese (12 grams of protein), or two hard-boiled eggs (12 grams of protein). Milk chocolate Chocolate is good for you, right? Actually, it depends on the variety. Milk chocolate, though it contains some healthful antioxidants called polyphenols from the cocoa butter, is mostly sugar. An ounce and a half can pack in 22 grams – the equivalent of nearly six teaspoons of the sweet stuff. Snack on milk chocolate and the sugar will hike your cravings for more sugar, tempting you to seek out more sweets. The wiser choice is dark chocolate, which is lower in sugar and actually somewhat filling. A study in the journal Nutrients found that eating 70 per cent dark chocolate in the morning boosted satiety, so people consumed about 730 fewer kilojoules at lunch compared to a group that ate milk chocolate. Dark chocolate is one of a handful of energy-boosting foods. Margarita An alcoholic drink is just going to goose your appetite – for fries and a burger, according to a 2013 study in the American Journal of Clinical Nutrition. Researchers discovered that although women didn’t consume more kilojoules on days they drank booze, their diets were worse – they ate more fatty foods. A margarita is a particularly big offender: Drinking two is the equivalent of nearly three and a half drinks, and it’s also higher in sugar and salt than most alcoholic beverages, so it can further stoke appetite. A pasta dinner That heaping bowl of noodles is a heaping bowl of blood sugar-spiking carbs. Try swapping regular pasta for the wholegrain kind – or try varieties made from chickpea flour, both of which contains more filling fibre. They won’t help you eat less (or help you cut kilojoules during the rest of the day), but they will keep you fuller in between meals, according to 2016 research in the journal Appetite. To make a pasta meal last longer, pile on cooked fresh vegetables to get more fibre, and add some lean protein, like turkey meatballs or white beans. Fat-free salad dressing Your salad doesn’t have to be sad – just go for the full fat. “Healthy fats like olive oil not only pump up the satiety factor, but they also help you absorb more nutrients like beta carotene from salad greens, carrots, and capsicum,” Moore says. Plus, it tastes better – and yummy food makes you feel more satisfied, so you’re less likely to feel deprived and dip into the carton of ice cream you have chilling in your freezer. This article first appeared on <a href="https://www.readersdigest.com.au/healthsmart/eating-these-10-foods-can-actually-make-you-hungrier" target="_blank" rel="noopener">Reader’s Digest</a>.

Food & Wine

The best and worst drinks for people with diabetes

Choosing the right drinks for people with diabetes is as important as choosing the right foods, and it isn’t always simple. Is coffee helpful or harmful to insulin resistance? Does zero-calorie diet soda affect your blood sugar? Some studies may only add to the confusion. We reviewed the research and then asked three top registered dietitians, who are also certified diabetes educators, what they tell their clients about seven everyday drinks for people with diabetes. Here’s what to know before you sip. <h4>Drink more: Water</h4> Drinking enough water has so many health benefits. But could downing a few glasses of H2O help control your blood sugar? A study in the journal Diabetes Care suggests so: The researchers found that people who drank 475ml (two cups’ worth) or less of water a day were about 30 percent more likely to have high blood sugar than those who drank more than that daily. The connection seems to be a hormone called vasopressin, which helps the body regulate hydration. Vasopressin levels increase when a person is dehydrated, which prompts the liver to produce more blood sugar. How much: Experts recommend six to nine 250ml glasses of water per day for women and slightly more for men. You’ll get some of this precious fluid from fruit and vegetables and other fluids, but not all of it. “If you’re not in the water habit, have a glass before each meal,” recommends registered dietitian Constance Brown-Riggs, a certified diabetes educator. “After a few weeks, add a glass at meals too.” If you’re already meeting your water targets, there’s no need to push it further. <h4>Drink more: Milk</h4> Moo juice isn’t just a kids’ drink – it’s one of the best drinks for people with diabetes, too. It provides the calcium, magnesium, potassium and vitamin D your body needs for many essential functions. “Low-fat or fat-free milk is a great beverage for people with diabetes,” Brown-Riggs says. Drinking more milk can also help prevent strokes (a concern for many people with diabetes) by 7 percent, according to research from the Journal of the American Heart Association. Bonus: The researchers also found that eating cheese produced the same effect. If you’re lactose intolerant or allergic to dairy, eating plenty of dark green vegetables can help you obtain the calcium and other electrolytes you need. How much: Experts recommend eating two to three daily servings of dairy products, including low-fat or fat-free milk. Milk does contain carbohydrates so remember to factor in 12 grams of carbohydrate for every 250ml glass. “Drink milk with a meal so your body can handle the natural rise in blood sugar that happens when we eat carbohydrates,” says registered dietitian Angela Ginn, a certified diabetes educator. <h4>Drink more: Tea</h4> No kilojoules, big flavour, and a boatload of antioxidants have made tea – particularly green and black – trendy for health reasons, especially when it comes to drinks for people with diabetes. Sipping more than three cups of tea a day could lower the risk for developing diabetes, other researchers found. Tea may also help reduce your risk of stroke and heart disease. The exception to these diabetic drinks: sweetened, bottled iced teas, which have tons of added sugar. How much: Three to four cups of tea are OK for most people; just be sure the caffeine doesn’t keep you awake at night. More is fine if you opt for decaf. And watch what you add: Avoid sugar and full-fat milk and cream. <h4>Drink carefully: Coffee</h4> A 2018 systematic review and meta-analysis in Nutrition Reviews found that coffee drinkers are at lower risk for developing type 2 diabetes. (A compound in coffee called chlorogenic acid seems to slow absorption of glucose into the bloodstream.) But other research indicates that for people who already have diabetes, coffee may raise blood sugar or make the body work harder to process it. Bottom line: It comes down to how coffee affects your individual blood sugar. What many people with diabetes add to their coffee may be the real issue. “Sugar, sweetened creamers, and high-fat milk and half-and-half can raise your blood sugar and your weight,” Brown-Riggs says. How much: Experts say sipping two to three cups a day is probably fine, but if you’re having a tough time controlling your blood sugar, it may be worth cutting out coffee to see if it makes a difference. “Everyone’s blood sugar response to foods is unique and individual,” Ginn says. <h4>Drink carefully: Diet soft drink</h4> Are fizzy, zero-calorie drinks a brilliant choice for people concerned about diabetes, or could they do more harm than good? One 2018 study in Current Developments in Nutrition looked at over 2,000 people and found that those who drank diet soft drink every day increased their chances of developing diabetes, leading researchers to conclude that diet soda itself could be a risk factor. The news may be even worse for diabetics drinking zero-calorie sodas. Researchers in Australia looked at 600 patients with diabetes and found that drinking more than four cans of diet soft drink a week doubled their chances of developing proliferative diabetic retinopathy, an eye disease that’s a complication of diabetes. How much: If you have a soft drink habit, it’s probably OK to sip one zero-calorie drink a day instead of a sugary version, but given the research, it’s best to wean yourself off. Make sure to also drink healthy drinks for people with diabetes like water and tea. Resist the temptation to see diet soft drink as a “magic eraser” allowing you to indulge in foods like chips, dips, sweets, fries, and burgers. People who enjoyed their diet soft drink as part of a healthy diet had lower risk of high blood sugar and high cholesterol than those who ate fried and sugary foods in one study in the American Journal of Clinical Nutrition. <h4>Drink less: Soft drink and sugary drinks</h4> With upwards of 10 teaspoons of sugar in every 375ml can or bottle, sweet drinks can send your blood sugar soaring – and boost your risk for weight gain, high blood pressure, stroke and heart disease. One sugary drink a day can add 630 empty kilojoules and about 40 to 50 grams of blood-sugar-raising carbohydrates to your diet, all of which can cause you to pack on belly fat and increase inflammation and insulin resistance – boosting the risk for diabetes and heart disease. Bottom line: Soda and sugary fruit drinks are some of the worst drinks for people with diabetes. “If you have diabetes, cutting out soda and other sugar-sweetened drinks is one of the most powerful ways to control blood sugar, lose weight, and improve your health,” says Ginn. “Switching to healthier drinks can save hundreds of calories and a lot of carbohydrates. It’s often one of my first goals when I work with someone newly diagnosed with diabetes.” How much: None, ideally. Think of soft drink as you would a decadent dessert that you might indulge a taste of once in a blue moon. If you have a soda habit, cut back by drinking a smaller size for a week or two, or mixing half regular soda with half diet soda or soda water to reduce your kilojoule and carb intake. Aim to go sugar-free: Water and soda water (including zero-calorie fruit-flavoured types) are ideal, and diet soft drink is an option for diabetic drinks but don’t exceed one a day. <h4>Drink less: Fruit juice</h4> Your mum served up OJ every day with breakfast, and you grew to love it. The labels display tempting photos of colourful fruit. But are juices healthy diabetic drinks for blood sugar and weight control? A regular juice habit is associated with an increased risk of type 2 diabetes, according to a study published in Diabetes Care. In terms of nutrition, a piece of real fruit is a better deal (and science is backing that people with diabetes can, and should, eat fruit). A 125ml serving of 100 percent orange juice has 247 kilojoules, 13.6 grams carbohydrates, and no fibre; compare that to a small fresh orange, which has 188 kilojoules, 11 grams carbohydrates, and 2 grams of blood-sugar-controlling fibre. That said, people with diabetes can indulge in a little 100 percent fruit juice once in a while, says registered dietitian Dawn Menning, a certified diabetes educator. “They should just know the amount of juice they are consuming and factor the number of carbohydrates into their eating plan,” she says. How much: Juice lovers, eat fruit or switch to a low-sodium veggie juice, which is much lower in calories and carbohydrates than fruit juice. If you’re really craving juice, try a 125ml serving with a meal. Test your blood sugar afterward, and then repeat with the same meal for the next three or four days. If your blood sugar doesn’t rise more than 35 to 50 points, a little juice could be fine. Image: Getty Images This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/diabetes/the-best-and-worst-drinks-for-people-with-diabetes" target="_blank" rel="noopener">Reader's Digest</a>.

Body

Ultra-processed foods: it’s not just their low nutritional value that’s a concern

In countries such as the UK, US and Canada, ultra-processed foods now account for <a href="https://pubmed.ncbi.nlm.nih.gov/30744710/">50% or more</a> of calories consumed. This is concerning, given that these foods have been linked to a number of different health conditions, including a greater risk of <a href="https://pubmed.ncbi.nlm.nih.gov/33167080/">obesity</a> and various chronic diseases such as <a href="https://nutritionj.biomedcentral.com/articles/10.1186/s12937-020-00604-1">cardiovascular disease</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/35896436/">dementia</a>. Ultra-processed foods are <a href="https://pubmed.ncbi.nlm.nih.gov/30744710/">concoctions of various industrial ingredients</a> (such as emulsifiers, thickeners and artificial flavours), amalgamated into food products by a series of manufacturing processes. Sugary drinks and many breakfast cereals are ultra-processed foods, as are more recent innovations, such as so-called <a href="https://www.sciencedirect.com/science/article/pii/S2213453019301144,">“plant-based” burgers</a>, which are typically made of protein isolates and other chemicals to make the products palatable. The intense industrial processes used to produced ultra-processed foods destroy the <a href="https://pubmed.ncbi.nlm.nih.gov/35067754/">natural structure</a> of the food ingredients and strip away many beneficial nutrients such as fibre, vitamins, minerals and phytochemicals. Many of us are well aware that ultra-processed foods are harmful for our health. But it’s been unclear if this is simply because these foods are of poor nutritional value. Now, two new studies have shown that poor nutrition may not be enough to explain their health risks. This suggests that other factors may be needed to fully explain their health risks. <h2>The role of inflammation</h2> The <a href="https://www.bmj.com/content/378/bmj-2022-070688">first study</a>, which looked at over 20,000 health Italian adults, found that participants who consumed the highest number of ultra-processed foods had an increased risk of dying prematurely from any cause. The <a href="https://www.bmj.com/content/378/bmj-2021-068921">second study</a>, which looked at over 50,000 US male health professionals, found high consumption of ultra-processed foods was associated with a greater risk of colon cancer. What’s most interesting about these studies is that the health risks from eating a diet high in ultra-processed foods remained even after they had accounted for the poor nutritional quality of their diets. This suggests that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8747015/">other factors</a> contribute to the harms caused by ultra-processed foods. It also implies that getting the right nutrients elsewhere in the diet may not be enough to cancel out the risk of disease from consuming ultra-processed foods. Similarly, attempts by the food industry to improve the nutritional value of ultra-processed foods by adding a few more vitamins may be side-stepping a more fundamental problem with these foods. So what factors may explain why ultra-processed foods are so harmful to our health? The Italian study found that inflammatory markers – such as a higher white blood cell count – were higher in groups that ate the most ultra-processed foods. Our bodies may trigger an inflammatory response for any number of reasons – for example, if we catch a cold or get cut. The body responds by sending signals to our immune cells (such as white blood cells) to attack any invading pathogens (such as bacteria or viruses). Usually, our inflammatory response resolves quite quickly, but some people may develop chronic inflammation throughout their body. This can cause tissue damage, and is involved in many chronic diseases – such as <a href="https://pubmed.ncbi.nlm.nih.gov/25859884/">cancer</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/28744020/">cardiovascular disease</a>. Many studies have found that poor diets can increase inflammation in the body, and that this is linked to <a href="https://pubmed.ncbi.nlm.nih.gov/28744020/">higher risk</a> of chronic diseases. Given that signs of inflammation were seen in participants of the Italian study who ate the most ultra-processed foods, this could suggest that inflammation may contribute to why ultra-processed foods increase disease risk. Some food additives common in ultra-processed foods (such as emulsifiers and artificial sweeteners) also increase inflammation in the gut by causing <a href="https://pubmed.ncbi.nlm.nih.gov/29899036/">changes to the gut microbiome</a>. <figure class="align-center ">Some researchers have theorised that ultra-processed foods increase inflammation because they are recognised by the body as foreign – much like an invading bacteria. So the body mounts an inflammatory response, which has been dubbed “<a href="https://pubmed.ncbi.nlm.nih.gov/24939238/">fast food fever</a>”. This increases inflammation throughout the body as a result.</figure> Although the US colon cancer study did not establish if inflammation increased in the men consuming the most ultra-processed foods, inflammation is strongly linked with an <a href="https://pubmed.ncbi.nlm.nih.gov/27821485/">increased risk of colon cancer</a>. Research shows that other mechanisms – such as <a href="https://www.bmj.com/content/378/bmj-2022-070688">impaired kidney function</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/19502515/">toxins in packaging</a> – may also explain why ultra-processed foods cause so many dangerous health problems. Since inflammatory responses are hard-wired in our bodies, the best way to prevent this from happening is by not eating ultra-processed foods at all. Some plant-based diets high in natural, unprocessed foods (such as the <a href="https://pubmed.ncbi.nlm.nih.gov/36039924/">Mediterranean diet</a>) have also been shown to be anti-inflammatory. This may also explain why plant-based diets free from ultra-processed foods can help ward off <a href="https://pubmed.ncbi.nlm.nih.gov/26148921/">chronic diseases</a>. It’s currently not known to what extent an anti-inflammatory diet can help counteract the effects of ultra-processed foods. Simply reducing your intake of ultra-processed foods may be a challenge. Ultra-processed foods are designed to be hyper-palatable – and together with persuasive marketing, this can make resisting them an enormous challenge for <a href="https://pubmed.ncbi.nlm.nih.gov/33153827/">some people</a>. These foods are also not labelled as such on food packaging. The best way to identify them is by looking at their ingredients. Typically, things such as emulsifiers, thickeners, protein isolates and other industrial-sounding products are a sign it’s an ultra-processed food. But making meals from scratch using natural foods is the best way to avoid the harms of ultra-processed foods.<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/189918/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/richard-hoffman-221275">Richard Hoffman</a>, Associate lecturer, Nutritional Biochemistry, <a href="https://theconversation.com/institutions/university-of-hertfordshire-799">University of Hertfordshire</a> This article is republished from <a href="https://theconversation.com">The Conversation</a>. Read the <a href="https://theconversation.com/ultra-processed-foods-its-not-just-their-low-nutritional-value-thats-a-concern-189918">original article</a>.

Food & Wine

Nutrition experts bust 10 myths about hydration

<h2>Myth: If you’re thirsty, you’re already dehydrated</h2> Actually, your thirst sensations are a pretty sensitive gauge of your fluid levels. “Dehydration is the body’s natural loss of water through sweat, tears and breathing. The kidneys control the water balance in the body, and when they sense the need for more water replacement, it sends a message to our brains to drink more water by making us feel thirsty,” explains kidney specialist Dr Dara Huang. <h2>Myth: Drink eight glasses of water every day</h2> No question that drinking enough water is important. But the eight glasses advice is a myth, says Dr Huang, and it can be dangerous. “If your heart or kidneys is compromised, drinking too much water can cause congestive heart failure, pulmonary edema, or water intoxication. In these cases, fluid intake should be limited,” she explains. To figure out the magic millilitre-count of aqua that your body needs, you should take many factors into consideration, according to nutritionist Dr Roger E. Adams. “This number may be too much for some and not even close for others, especially if you are a heavy sweater, or simply larger. The larger you are, the more water you need for every function in your body, not to mention replacing sweat. However, if you are smaller or don’t sweat a lot, even less than eight glasses may suffice to maintain water balance,” he notes. When in doubt, talk to your doctor for their expert opinion. <h2>Myth: Always drink water first thing in the AM</h2> You’ve heard it before: “Start your day with a full glass of water.” While you might be thirsty and you might naturally reach for that, Dr Huang says it’s not necessary. “If you have normally functioning kidneys, it may be refreshing to reach for water, but it’s not vital,” she notes. “Some people think that if you go to sleep at midnight and wake up at 8am, you’ve gone at least eight hours without hydrating, so you have to drink water. This isn’t the case. And your urine can give a glimpse too: Your urine is clear because it’s diluted. If your urine is dark, it’s because your kidneys are doing their job to conserve water and it’s concentrated. The first void of the day is usually the darkest,” she notes. <h2>Myth: Coconut water is the best recovery drink</h2> Yes, it’s trendy, and it’s supposed to replenish you after a night on the town or a tough workout. It does contain fewer kilojoules than other potassium-rich fluids – but it’s not always your best option, says Dr Huang: “To prevent dehydration, drinking plain water is just fine. And it’s important to know that coconut water is not for everybody. It can cause dangerously high potassium levels in those who have kidney disease and should be avoided.” When in doubt, start with water and then speak with your doctor if you still feel dehydrated. <h2>Myth: You can’t overhydrate</h2> You know what they say about too much of a good thing, right? It actually becomes a bad thing, and the same is true for H20. People tend to think that you can’t drink too much water – especially novice runners, says Adams. The truth is you can, and it can be lethal. “A condition called hyponatremia, is a result of ingesting too much water thusly causing a decreased concentration of sodium in the body. This can lead to confusion, convulsions, and even death, especially when running,” he shares. <h2>Myth: Water is all you need</h2> You can go longer without food than you can without water, but Adams is quick to note that sometimes good ole’ fashion H20 doesn’t give your system all it needs. Take into consideration how much activity you’re doing, he says, how hot it is outside and how much you’re sweating. “Water is a great fluid replacer for most people, but it isn’t the perfect way to regain water balance for everyone and in every situation,” he says. “Higher amounts of electrolytes are lost when sweat rates increase during longer events or activities in hotter climates. A 10K run in a hot area of the country demands more electrolyte replacement than a walk in chilly temperatures.” <h2>Myth: Electrolyte-enhanced drinks are best</h2> Ever wondered where Gatorade comes from, especially now that this electrolyte sports drink and its ilk have cornered the rehydration market? It’s an interesting story, but you may want to think twice before reaching for these popular beverages, according to Dr Tania Dempsey. You don’t always need one after light activity, and some of the ingredients can be questionable. “The hydrogenated oils they use – particularly brominated vegetable oil, which was taken out of Gatorade but is still present in Powerade – can be harmful to the thyroid,” she explains. (Note that most manufacturers have removed or are planning to remove the ingredient.) “Also, the sugars found in these sports drinks are unhealthy. Powerade still contains high fructose corn syrup, which has been linked to type 2 diabetes. Gatorade recently switched to sugar and dextrose, which might sound better than HFCS but is equally problematic in causing the blood sugar to rise drastically.” <h2>Myth: Caffeine causes dehydration</h2> That daily cup of coffee in the am might be the only thing that ensures you get to your morning planning meeting, but is it drying out your system before you’ve even had a bite of breakfast? According to Adams, the commonly-held belief that coffee makes you dehydrated is plain wrong, especially for the casual coffee or tea drinker. Although large doses of caffeine alone can dehydrate, the water in your coffee and tea more than make up for any dehydrating effects, he explains. <h2>Myth: Only drink extra during exercise</h2> If you think sipping on a diet coke or tea is enough to keep you hydrated because you don’t work out frequently, you might be missing out on some much-needed H2O-induced nutrition – and make sure you know the subtle signs of dehydration. Adams says that many people think they only need water when they’re working up a sweat, but this habit can lead to mild dehydration during the day. Instead, he suggests drinking water throughout the day to make it your go-to beverage: “This is a simple way to ensure you are getting water all day long; not just when exercising. You need water for daily functions, so provide for that and you will ensure hydration the rest of the day,” he says. <h2>Myth: The colour of your urine is the best hydration check</h2> Yes, says Adams, the colour of your urine can be an indicator you need to chug, but there are other important indicators. Plus, if take multivitamins or are on a high-protein diet, the colour could be dark for reasons other than dehydration. “Instead of just looking at the colour, look at volume. The more you put in your body, the more that should come out. If you seldom go to the restroom, that’s a sign you are probably not consuming enough fluids,” he explains. “On the other hand, if you are running to the restroom every 15 minutes, you may be over-consuming fluids.” This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/nutrition-experts-bust-10-myths-about-hydration" target="_blank" rel="noopener">Reader's Digest</a>. Image: Shutterstock

Body

6 foods that boost your eye health

Pardon the pun, but don’t be short-sighted – there is more to eating healthy than watching your figure. There are a number of foods that can boost your eye health and help protect against sight-threatening diseases. Here are the ones to add to your shopping basket now (and why)! Legumes   Not only are they a healthy addition to anyone’s diet for their nutritional value, but kidney beans, black-eyed peas and lentils are good sources of bioflavonoids and zinc which can help protect the retina and lower the risk for developing macular degeneration and cataracts. Fish Cold-water fish – think salmon, tuna, sardines and mackerel – are rich in omega-3 fatty acids and thus may help protect you against dry eyes, macular degeneration and even cataracts. If you don’t eat seafood, you can get a good supply of omega-3s by using fish oil supplements or taking vegetarian supplements that contain black current seed oil or flaxseed oil. Greens So, it turn out, Popeye was right all along – spinach is really good for you, even your eyes. Spinach along with kale, collard greens, broccoli, peas and avocadoes – to name a few – are packed full of important plant pigments (lutein and zeaxanthin) which can help stet he development of macular degenetation and cataracts. Eggs This breakfast favourite contains vitamins and nutrients – think lutein and vitamin A – both of which promote good eye health and function. Eggs may even protect against night blindness and dry eyes. Grains Specifically whole grains contain a low glycemic index can help reduce your risk for age-related macular degeneration. So before you reach for the refined pasta come dinner time, why not opt for super healthy quinoa, brown rice instead. For breakfast, switch starchy bread for whole oats and whole-wheat breads. Fruit Oranges, grapefruit, berries and lemons are all high in vitamin C, which some experts suggest, might reduce the risk of cataracts and macular degeneration. Image: Getty Images

Eye Care

Super foods worth adding to your cooking now!

It’s a saying we’ve all heard many times before: you are what you eat! However, it can be tough being a saint all the time when it comes to choosing what to put in your mouth. So, we’ve compiled a list of superfoods to add to your shopping list that will transform the way you look and feel. Plus, you'll feel less guilty for indulging in the occasional treat. We've also included tips on how to use them in your kitchen – we'll have you fighting fit in no time! CHIA SEEDS They may be a tiny grain, but packed with a whole range of nutrients and high-fibre content, they’re a great source of energy. Complete with proteins (which help keep your energy levels high, while the fibre keeps you fuller for longer, they also contain antioxidants and more brain-boosting and cholesterol-regulating omega-3 than salmon. How to use them: The ways are endless. Try roasting cauliflower in a chia seed-infused oil to add a healthy crunch, adding them to a lemon poppy seed muffin recipe, sprinkling them on your salads, porridge or youghurt. COCONUT FLOUR A natural by-product from making coconut milk, coconut flour is made from the dried coconut meat that’s left over. This newly discovered superfood is so amazing we’re not quite sure why it hasn’t been screamed about from the hilltops. It is sweet in taste but contains no fructose; it’s a great alternative to regular (less healthy) flours when baking; it’s grainless thus containing no sugary starch nor toxins; it’s rich in protein, fibre and good fat, as well as manganese (which curbs cravings and supports the thyroid); and it’s nourishing, especially for autoimmune disease sufferers as it contains lauric acid, a saturated fat that supports the immune system and the thyroid as well. How to use it: Coconut flour works really well in combination with almond meal when baking as an alternative to normal flour. It can also be used to coat meat or fish. But remember, it does have a “sweet” flavour. BLACK GARLIC Significantly less smelly than regular garlic, this sweet version boasts twice the antioxidants of the white stuff. Not only does the softer texture have a sweeter taste, it won't leave you with bad breath either as it’s produced by fermenting a standard garlic bulb over several weeks, which makes the sugars and amino acids react to produce the trademark black colour. How to use it: As an alternative to regular garlic. ALMOND MILK Slightly beige in colour and with a nutty taste and creamy texture, almond milk is an extract of protein-rich almonds. Almonds are rich in nutrients such as protein, fibre, vitamin E, magnesium, selenium, manganese, zinc, potassium, iron, phosphorus, trytophan and calcium. Almond milk also contains flavonoids, which help to lower levels of "bad" cholesterol and protect the heart. Almond milk has no cholesterol and is often recommended to lower blood-sugar levels and to treat constipation. How to use it: It’s a great alternative to dairy. You can either drink almond milk straight or add to coffee, tea or hot chocolate. You can also add it to smoothies, non-dairy ice-cream or savoury dishes. KUKICHA TWIG TEA Smokey in flavour with all the antioxidant goodness of green tea, this refreshing option is made with twigs (rather than leaves) of the camellia plant and has significantly less caffeine than your green tea (and approximately 90% less caffeine than coffee). How to use it: Drink as you would herbal tea. BAOBAB With three times as much vitamin C as an orange, twice as much calcium as milk, Baobab is packed with antioxidants and is as tasty as a yummy pear - it makes the praised pomegranate seem like a small fry. How to use it: It is great in powder form and you can add it to your smoothies, juices, yoghurts, or even into cake and bread mixes. NATTO Considered a Japanese breakfast staple that is thought to prevent heart disease and strokes, these fermented soya beans are rich in vitamins and an enzyme called nattokinase. High in protein and a great source of tummy-friendly probiotics, natto is full of vitamin K as well as omega-3 fatty acids so could help to protect against bone loss and to boost skin health. How to use it: With a cheesy flavour and a stringy consistency, natto is often served with soya sauce and mustard, eaten straight or with rice, spaghetti or in omelettes. MAQUI BERRY Move over acai, there’s a new superfood wonder berry in town. Pronounced “mah-kee”, this berry found in Patagonia has various health benefits. With high levels of anthocyanins and polyphenols, maqui is said to fight signs of ageing, aid weight loss and boost your immune system. And they taste sweet to boot! How to use it: Commonly available in supplement form as capsules or a powder. Image: Getty

Food & Wine

This is what nutritionists do when they want to lose 3 kilos

<h2>How to lose the last 3 kilos</h2> Picture this: You’re just three kilos shy of your target weight loss goal, but a week goes by, two weeks go by, and the scale stays the same, despite working out and eating healthy. And no, it’s not broken. So, what gives? The truth is as you’re losing weight, you’re losing body mass, meaning your body will need fewer kilojoules than before. In other words, your diet and exercise routine may need to be modified to your new weight. To get more insight on how to shed the last three kilos, we spoke with two registered dietitians who reveal what they do if they want to lose weight. <h2>They start keeping a food journal</h2> When dietitian Jennifer Vimbor feels her clothes getting snug, she starts a food journal to keep track of what she eats during the day. As she records her eating habits, she looks for what’s not right or working in her situation. “It tends to be fibre is low and fat intake is high,” she says. Based on what she records in her journal, Vimbor may eat more fibre and make sure she drinks enough water throughout the day. <h2>They add a multivitamin or probiotic</h2> Multivitamins and probiotics give your body the vitamins you might miss if you’re cutting back on kilojoules and help regulate your digestive system. Vimbor recommends a simple one-a-day vitamin, preferably one without a lot of lofty claims or high levels of any one nutrient. When choosing one, look at the inactive ingredient list. If there are two or fewer ingredients listed, it’s probably a good vitamin. For probiotics, Vimbor says only 10 to 20 billion colony units or organisms per serving is needed. “Anything more than that is not needed to get the therapeutic effects,” she says. <h2>They avoid processed foods</h2> Avoiding processed foods means steering clear of as many boxed foods as possible. “Foods without a label are great,” Vimbor says, such as fruits and vegetables. She recommends eating foods with five or fewer ingredients if you’re trying to watch your weight or just stay healthy. <h2>They carve out time for sleep</h2> How much rest you get can help or hinder your weight loss. A lack of sleep could be stopping you from losing those three kilos, according to dietitian, Kate Merkle. “People need restful and adequate sleep,” she says. <h2>They pay attention to their body’s eating clues</h2> As you’re eating, notice what is truly satisfying your appetite. Those are the foods you want to continue giving your body so you avoid feeling deprived. “Folks tend to eat less because the food is satisfying,” Merkle says. <h2>They re-evaluate their exercise routine</h2> When you do the same exercise routine every day, your body adapts to the routine and needs something new to challenge it. “If you’ve been doing the same workout for a long time, it’s time to mix it up,” Vimbor says. Merkle advises picking an activity you enjoy, rather than forcing yourself to do cardio or other trendy exercises. “Make sure you’re aligning with your values through your physical activity,” she adds. <h2>They avoid drastically cutting kilojoules</h2> Vimbor says cutting back on kilojoules can actually cause you to gain weight in the long run. Cutting kilojoules usually leads to overeating later when you get so hungry and can’t stand it any longer. “Kilos come back on quickly when you cut kilojoules drastically,” Vimbor says. When it comes to kilojoules, quality trumps quantity. Fill up on quality fruits and vegetables of all colours and eat good grains. You won’t feel deprived, and you’ll be giving your body good foods. <h2>They become extra mindful of what they’re eating</h2> What you’re eating is only part of the equation. Some people eat when they’re bored or when they feel anxious. Merkle advises her clients to slow down and be mindful of what and why they’re eating. By recognising and addressing bored or stressful feelings, you can retake control of your eating habits and recognise overeating when it happens. <h2>They steer clear of crash diets</h2> Losing any weight – even three kilos – takes time. “When you really want to make real changes,” Merkle explains, “it can take longer than our culture or brain tells us.” Though you may be tempted to try the get-thin-fast diets that promise quick weight-loss results, avoid the temptation. Slow and steady really does win the race. This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/diet/this-is-what-nutritionists-do-when-they-want-to-lose-3-kilos" target="_blank" rel="noopener">Reader's Digest</a>. Image: Shutterstock

Body

With the current national lettuce shortage, cabbage has become the next best option. Here’s why:

There are many types of cabbage and lettuce. However, a lot of people particularly mistake green cabbage (the most common type of cabbage sold at the supermarket) for iceberg lettuce due to their similar appearances. Though green cabbage and iceberg lettuce may look alike, they have completely different nutritional profiles. Both cabbage and iceberg lettuce are low in calories and deliver minimal protein, fat, and carbs. Meanwhile, green cabbage is higher in most nutrients – except vitamin A. Cabbage is also higher in minerals than iceberg lettuce. It contains more calcium, iron, magnesium, phosphorus, potassium, and <a href="https://www.healthline.com/nutrition/manganese-benefits">manganese</a>. It also contains more fiber, a nutrient essential to digestive health Keep in mind that the table above compares only two varieties of cabbage and lettuce. Different types of lettuce and cabbage contain varying amounts of nutrients. Cabbage beats iceberg lettuce in fiber content and including either cabbage or various forms of leafy green lettuce in your diet can significantly boost your fiber intake. Both cabbage and iceberg lettuce are good sources of nutrients. However, cabbage contains significantly more vitamins and minerals than iceberg lettuce, including vitamins C and K, folate, and potassium. Green cabbage is packed with antioxidants, including polyphenol compounds and vitamin C. Antioxidants have powerful anti-inflammatory properties and help fight cellular damage caused by unstable molecules called free radicals.. Iceberg lettuce contains antioxidants, cabbage and other lettuce varieties like red lettuces contain much higher amounts. Incorporating vitamin-, mineral-, and <a href="https://www.healthline.com/nutrition/foods-high-in-antioxidants">antioxidant-rich foods</a> into your diet can help reduce your risk of many chronic conditions, such as diabetes and heart and neurodegenerative diseases It should be noted that other varieties of lettuce, such as romaine lettuce and red leaf lettuce, are packed with vitamins, minerals, and antioxidants. In fact, these lettuce varieties can contain higher amounts of certain nutrients than cabbage does. If you’re looking for the healthier option of the two, choose cabbage. Lettuce varieties such as red leaf lettuce and romaine are also good options. Cabbage, including green and red cabbage, is typically higher in vitamins, minerals, and beneficial plant compounds than iceberg lettuce. However, keep in mind that cabbage has a different taste and texture than lettuce, so it might not work well in certain lettuce-based recipes. Image: Getty

Food & Wine

You may have been storing your eggs wrong all this time

When it comes to keeping eggs fresher for longer, there are right and wrong places to keep them stored. According to Chris Beasley, from the home insurance company Smart Cover, it might not be where you think. “Eggs store best at consistent temperatures,” Mr Beasley said. “Which is why you might find they keep better on the top or middle shelf of your fridge.” The door is one of the warmer parts of the fridge. It also has a less consistent temperature since it’s being opened and closed throughout the day. If you are one of those people who don’t keep your eggs in the fridge at all, it’s time to break out of that habit. In Australia, most egg producers recommend storing eggs below 15C. This makes the fridge the best place for them, as it is a climate controlled environment. “The best way to keep eggs is to store them in their original carton in the refrigerator as soon as possible after purchase,” its website states. “Cartons reduce water loss and protect flavours from other foods being absorbed into the eggs. Storing eggs loose, or in specially designed sections of the refrigerator is not recommended as this also exposes eggs to greater risk of damage.” Storing your eggs in the fridge is also the best way to keep bacteria under control and ensure the quality remains. Eggs kept in the refrigerator will maintain quality and freshness for at least twice as long. Now you know how to appropriately store your eggs! Image: Shutterstock

Food & Wine

How the Mediterranean diet became No. 1

The Mediterranean diet was voted by a panel of 25 health and nutrition professionals as <a href="https://www.cnn.com/2020/01/02/health/best-diet-worst-diet-2020-wellness/index.html">the best diet for 2020</a>. Characterized by plant-based meals, the diet emphasizes eating less red meat and dairy, and more fish and unsaturated fatty acids like olive oil. Red wine can be enjoyed in moderation. Even if you are familiar with the Mediterranean diet, you may not know that it “involves a set of skills, knowledge, rituals, symbols and traditions concerning crops, harvesting, fishing, animal husbandry, conservation, processing, cooking and particularly the sharing and consumption of food,” as described by the United Nations Educational, Scientific and Cultural Organization (UNESCO). In 2013, UNESCO added the diet to its <a href="https://ich.unesco.org/en/RL/mediterranean-diet-00884">list of the intangible cultural heritage of humanity</a>. <h2>The Mediterranean region and its food traditions</h2> The Mediterranean area covers portions of Europe, Asia and Africa around the Mediterranean Sea. While many nations share that bio-geography and elements of the diet, only the nations of Cyprus, Croatia, Greece, Italy, Morocco, Portugal and Spain sponsored the diet’s addition to UNESCO’s list. Mediterranean food traditions have deep history, but different ingredients arrived at different times. Olives were first <a href="https://doi.org/10.1371/journal.pone.0218001">pressed for olive oil</a> sometime before 2,500 years ago. Grapes were likely first enjoyed as wild harvests, but by 6,000 years ago <a href="https://www.theguardian.com/science/2017/aug/30/traces-of-6000-year-old-wine-discovered-in-sicilian-cave">full wine production was underway</a>. <a href="https://dx.doi.org/10.1073%2Fpnas.1009363108">Domesticated grains and legumes</a> like wheat and lentils appeared between 9,000 and 10,000 years ago. Fish would have been one of the earliest resources, <a href="https://www.nationalgeographic.com/history/magazine/2018/01-02/what-is-garum-rome-fish-sauce/">traded even into non-coastal areas</a>. <div data-id="17"> </div> In spite of the diet’s guidelines, various red meats and dairy products also enjoy a long history in the region. <a href="https://dx.doi.org/10.1073%2Fpnas.0801317105">Domesticated herd animals</a> such as sheep, goats, cattle and camels arrived on the scene at least 10,000 years ago, and <a href="https://www.heritagedaily.com/2016/11/early-evidence-of-dairying-discovered/113234">dairying goes back at least 9,000 years</a> in Europe. The prominence of red meat and dairy foods in daily meals may have varied regionally, but both are deeply rooted in Mediterranean history. But these are just the ingredients. Defining a single Mediterranean diet is tricky business. The Mediterranean region encompasses hundreds of languages and cultures, culinary techniques and styles. The ancient past was equally diverse, with millennia of migration and trade across the region bringing new ingredients and culinary innovations. Ask someone in Lebanon if their food is the same as Spain’s, or someone in Morocco if their food traditions are identical to those in Greece. And no one in the Mediterranean would agree that their diet is identical to that of their ancestors. The multinational group that nominated Mediterranean food traditions to UNESCO might agree on the broadest framework, but culturally each region in the Mediterranean is distinct. <h2>What’s wrong with the Mediterranean diet?</h2> We are anthropologists who study biological and cultural aspects of nutrition and past foodways as part of human gastro-heritage. And we are simultaneously excited and concerned about the Mediterranean diet in public health messaging. Health professionals should focus on food traditions rather than just nutrients, but it worries us when one cultural food tradition is held up as superior to others — especially one that has been associated with a history of Western political and cultural imperialism. Historian <a href="https://experts.mcmaster.ca/display/levenst">Harvey Levenstein</a> writes that <a href="https://press.uchicago.edu/ucp/books/book/chicago/F/bo12778615.html">the Mediterranean diet was created</a> by physiologist Ancel Keys and his biochemist wife, Margaret Keys. In 1952, the Keys travelled to Italy and Spain and conducted some quasi-experimental surveys of blood pressure, blood cholesterol and diet. Many epidemiological studies later, the couple promoted the Mediterranean diet in <a href="https://www.nytimes.com/2004/11/23/obituaries/dr-ancel-keys-100-promoter-of-mediterranean-diet-dies.html">their popular diet book How to Eat Well</a>, later repackaged as How to Eat Well and Stay Well the Mediterranean Way. In the 1990s, <a href="https://www.internationaloliveoil.org/olive-world/olive-oil-health/">the International Olive Oil Council</a> promoted olive oil as a key ingredient in the diet, and the Harvard School of Public Health built <a href="https://memory.ucsf.edu/sites/memory.ucsf.edu/files/MediterraneanDietHandout.pdf">the Mediterranean Diet Pyramid</a>. <h2>Promoting the value of all food heritage</h2> The promotion of the Mediterranean diet is an example of what anthropologist Andrea Wiley calls bio-ethnocentrism. Wiley’s <a href="https://www.routledge.com/Re-imagining-Milk-Cultural-and-Biological-Perspectives-2nd-Edition/Wiley/p/book/9781138927612">study of milk</a> argues that although milk has been promoted as a healthy and nutritious food for all, only a segment of the human species — predominantly those whose ancestry comes from Europe, where there is a long history of dairying — are able to digest the primary sugar in milk (lactose). Bolstering one region’s diet as universally ideal ignores the long evolution of social, biological and environmental human food traditions through the development and conservation of regional and local cuisines. This includes, as found in <a href="https://ich.unesco.org/en/RL/mediterranean-diet-00884">UNESCO’s description of the Mediterranean diet</a>, the production, preparation and consumption of food through human skills, knowledge, and social and cultural practices. In a globalized world with increasing migration, retaining traditional cuisines may seem meaningless. But in fact, it may be more important than ever. Anthropological research shows that <a href="https://doi.org/10.17730/0018-7259.76.1.15">migrants work hard to maintain their traditional cuisines as part of their ethnic identity</a> and to support their health and well-being. When a health-care provider suggests to their patient that they adopt a Mediterranean diet, there are several things that can go wrong. Unless the diet is explained in detail, a patient may have a very different idea of what constitutes the Mediterranean diet. More harmfully, if a patient believes that their own cultural food traditions are bad for their health, they may give those up to adopt a diet seen as medically approved. A survey of global food shows that the core principles of the Mediterranean diet can be found in the traditional cuisines and food traditions of many people. In Mexico, for example, the combination of corn tortillas and beans — accompanied by foods like squash and tomato salsas — has yielded complete plant-based proteins that provide <a href="http://www.fao.org/3/T0395E/T0395E0c.htm">a nutritious and sustainable diet</a>. Research on soy-derived and fermented foods found in traditional Chinese cuisines shows they are <a href="https://doi.org/10.1016/j.foodres.2016.08.009">high in bioactive peptides that can provide protection against disease</a>. In a world where we are rapidly losing diverse biological and cultural heritage, we should be celebrating the plurality and unique qualities of traditional foods rather than attempting to promote and universalize one regional diet over another. Diverse traditional diets can and should be promoted through public health messaging that is culturally sensitive and inclusive. This article originally appeared on <a href="https://theconversation.com/how-the-mediterranean-diet-became-no-1-and-why-thats-a-problem-131771" target="_blank" rel="noopener">The Conversation</a>.

Food & Wine

Should doctors prescribe fruit and vegetables?

Image: Getty <div> <h2>New research suggests that providing healthy foods in a medical context can help some conditions.</h2> <div class="copy"> We all know that fruit and vegetables are good for us, but are they so good that medical programs should prescribe them? A new study by Australian researchers suggests they should. A review carried out by the George Institute for Global Health, NSW, and Friedman School of Nutrition Science & Policy at Tufts University, US, examined 13 programs that either subsidised or directly provided healthy foods as a form of medical treatment. They found that overall, participants in the programs ate more healthy foods and improved in a few different health indicators. “Collectively, we saw a positive impact on the health of patients in these programs, even though there were quite different ways in which they provided the healthier foods and measured the outcomes,” says Jason Wu, program head of nutrition science at the George Institute. “We found the effect of healthy food prescriptions on blood glucose was comparable to what you would expect to see from some commonly prescribed glucose-lowering medications – this adds weight to the growing evidence that food can also be medicine.” The researchers say that healthy food prescriptions could be beneficial for people who have limited access to these foods in particular. Roughly half of the study participants were experiencing food insecurity, while three-quarters had existing medical conditions. <div class="newsletter-box"> <div id="wpcf7-f6-p152223-o1" class="wpcf7"> <div class="wpcf7-response-output" aria-hidden="true">“People experiencing food insecurity are less able to manage chronic diseases owing to mental and financial strains, such as high costs of medications and other out-of-pocket health-related expenses,” says Saiuj Bhat, a clinician involved in the study.</div> </div> </div> “Boosting the intakes of healthier foods like fruit and vegetables has even greater potential to improve the health of more vulnerable people.” Fruit and vegetables have been the focus of these health food prescriptions for now, but the researchers suggest that more work should be done investigating the effect of other healthy foods like nuts, beans, whole grains, and fish. The researchers are now running a study with 50 food-insecure patients in Sydney, in which each patient is being prescribed a box of these foods each week. The review is <a rel="noreferrer noopener" href="https://doi.org/10.1093/advances/nmab039" target="_blank">published</a> in Advances in Nutrition. Read more: <ul> <li><a rel="noreferrer noopener" href="https://cosmosmagazine.com/biology/confused-about-what-to-eat-here-s-a-doctor-s-recommended-meal-plan/" target="_blank">Here’s a doctor’s recommended meal plan</a></li> <li><a rel="noreferrer noopener" href="https://cosmosmagazine.com/society/packaged-foods-where-healthy-is-relative/" target="_blank">Packaged foods: where healthy is relative</a></li> <li><a rel="noreferrer noopener" href="https://cosmosmagazine.com/health/nutrition/taxing-sugar-is-good-for-all/" target="_blank">A sugar tax is good for all</a></li> </ul>  <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=152223&title=Should+doctors+prescribe+fruit+and+vegetables%3F" alt="" width="1" height="1" /> </div> <div id="contributors"> <a href="https://cosmosmagazine.com/health/should-doctors-prescribe-fruit-and-vegetables/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/ellen-phiddian">Ellen Phiddian</a>. </div> </div>

Food & Wine

New food database to help consumers understand nutrition

A new food data base to help consumers understand the nutritional value of food they eat is currently in the works and will simplify understanding the nutritional value behind foods we love to eat. Do we really know and understand what is healthy and what isn’t when filling up the cart during your weekly shop? Food Standards Australia New Zealand (FSANZ) has begun developing a database to help consumers understand the nutritional value of the food they consume. FSANZ General Manager of Science and Risk Assessment, Christel Leemhuis, says the new Branded Food Database will work alongside the Health Star Rating system (HSR) and was requested by the department of Health. "It will allow us to track changes in the nutrient profile of foods over time, the database is targeted at providing a reliable source of information for modelling any future HSR changes." Consumers will be able to access the database online by entering a barcode to see the product’s health information. No scanning app will be available as of yet, but FSANZ hoped to add this consumer friendly feature to the database in time. Despite FSANZ's goal to include 85 per cent of food products available in Australia by 2023, it was up to food producers to opt-in, Ms Leemhuis said. "But by providing information to the database manufactures and retailers will contribute to industry transparency," she said. "We will compare that to our existing food composition databases, so that will allow us to identify if there are any products with a nutrient profile that doesn't look quite right [if we suspect a company is supplying inaccurate information]." Recent changes to the HSR system that prioritise sugar content as an assessment criteria have received harsh criticism from those who grow fruit, as juices are now ranked below diet soft drinks in terms of high sugar content. Agriculture Minister David Littleproud had also previously dubbed the labelling process as “madness” due to the emphasis on sugar content. Ms Leemhuis promises the new database will provide a more thorough breakdown of food’s nutrients.

Food & Wine

New food database to help consumers understand nutrition

Image: Shutterstock A new food data base to help consumers understand the nutritional value of food they eat is currently in the works and will simplify understanding the nutritional value behind foods we love to eat. Do we really know and understand what is healthy and what isn’t when filling up the cart during your weekly shop? Food Standards Australia New Zealand (FSANZ) has begun developing a database to help consumers understand the nutritional value of the food they consume. FSANZ General Manager of Science and Risk Assessment, Christel Leemhuis, says the new Branded Food Database will work alongside the Health Star Rating system (HSR) and was requested by the department of Health. "It will allow us to track changes in the nutrient profile of foods over time, the database is targeted at providing a reliable source of information for modelling any future HSR changes." Consumers will be able to access the database online by entering a barcode to see the product’s health information. No scanning app will be available as of yet, but FSANZ hoped to add this consumer friendly feature to the database in time. Despite FSANZ's goal to include 85 per cent of food products available in Australia by 2023, it was up to food producers to opt-in, Ms Leemhuis said. "But by providing information to the database manufactures and retailers will contribute to industry transparency," she said. "We will compare that to our existing food composition databases, so that will allow us to identify if there are any products with a nutrient profile that doesn't look quite right [if we suspect a company is supplying inaccurate information]." Recent changes to the HSR system that prioritise sugar content as an assessment criteria have received harsh criticism from those who grow fruit, as juices are now ranked below diet soft drinks in terms of high sugar content. Agriculture Minister David Littleproud had also previously dubbed the labelling process as “madness” due to the emphasis on sugar content. Ms Leemhuis promises the new database will provide a more thorough breakdown of food’s nutrients.

Food & Wine

5 things CEOs always do before bed

Start tomorrow right – tonight! Anyone who has ever had to help a child with a school project at midnight or found themselves binge-watching Netflix until the wee hours of the morning knows that what you do at bedtime can have a huge impact on how the next day goes. Getting enough sleep is one of the best things you can do for your health, yet for too many of us, sleep is the first thing that’s sacrificed when life gets crazy. The second thing to go? Good bedtime habits. Even CEOs have to fight this temptation, but some of them have figured out how to do it successfully and consistently. We asked them to share the surprisingly simple night time tricks that help them have a happy, productive day. Set an alarm for bedtime instead of wake time Half the battle of getting a good night’s sleep is getting yourself to bed on time. Douglas Smith, CEO of True Nutrition, has discovered a great hack for making sure he’s consistent with his bedtime. “Most people set an alarm for waking up, but I’ve discovered it should be the other way around,” he says. “I set my alarm for 30 minutes before I should be in bed, and I stick to it. This helps me get to sleep at the same time every night. Once my body adjusted to it, I’ve found that I sleep better and I don’t even need an alarm to wake up. I wake up on my own, feeling well-rested.” Use a light-filtering app Blue light from screens interferes with your natural circadian rhythms, tricking your brain into thinking it’s morning instead of bedtime. Jason McCarthy, CEO of DigiNo, combats this by using apps that moderate the light from device screens. “I use the F.lux app. It gradually decreases the brightness and white light from the screen as bedtime draws closer,” he says. “This leads to much healthier and easier sleep. Plus, it reminds me not to keep working too late!” Sip some vinegar and honey Have trouble falling asleep? McCarthy swears by this bedtime tip courtesy of Tim Ferriss’ The 4-Hour Workweek. “He recommends drinking hot water with a spoonful of organic apple cider vinegar and natural honey as a sleep aid,” McCarthy explains. “No matter how busy my mind is from a stressful day at work, this drink manages to knock me out for a soothing sleep within 20 minutes. And it tastes better than you think it will!” Utilise a “mail butler” Managing email can feel like a full-time job for anyone, CEO or otherwise. And going to bed with a full inbox can make it hard to sleep, thanks to constant notifications or worries about missed items. This is why Billy Goldberg, CEO of the Buckeye Group, swears by Mailbutler, an extension for your email that automates certain tasks. “After dinner but before bedtime, I tidy up my inbox and get it down to zero. I use Mailbutler to ‘snooze’ emails and remind me of them at a set time in the future when I’ll need the information or need to follow up with someone,” he explains. “I use the extra time to hang out with my teenage daughters if they are into me at that moment.” Have a nutritious bedtime snack It’s hard to sleep if your stomach is grumbling, but a full tummy can also cause insomnia. In fact, overeating is one of the common mistakes insomniacs make. For Goldberg, the perfect compromise is a small snack high in fibre and healthy fats. “This may sound strange, but eating a spoonful of almond butter right before bed is the key to getting a good night’s sleep,” Goldberg says. “I wake up energised, and my blood sugar is maintained. Honestly, it’s been a game-changer for me!” Pack a gym bag Exercise can help improve your mood, increase your energy and even make you more creative, helping to set you up for a productive day. The only downside is that it can be hard to remember all of that when you’re dragging yourself out of a warm bed before the sun’s even up. For Joyce Shulman, CEO of Macaroni Kid, the trick is to prep the night before. “I set out my clothes for my morning workout in the bathroom, so when I get up at 5 am., I have no decisions to make – I just do it,” she says. “I also set up my coffee the night before because, well, coffee.” Written by Charlotte Hilton Anderson. This article first appeared in<a href="https://www.readersdigest.com.au/healthsmart/conditions/sleep/16-things-ceos-always-do-before-bed?slide=all"> Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.com.au/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRA87V">here’s our best subscription offer.</a>

Caring

Iconic Aussie staple about to go through a major change

Nestle has launched a healthier version of a popular Aussie drink, Milo. They’ve announced a major change to the recipe and have launched a new 30 per cent less added sugar version. This is due to backlash after the product’s 4.5 health star rating. However, there’s one question on everyone’s lips: Does it taste the same as the old one? According to the Nestle Australia’s spokeswoman, Margaret Stuart, it does. She told <a href="https://www.news.com.au/lifestyle/food/drink/nestl-to-launch-new-milo-without-cane-sugar-but-does-it-taste-as-good/news-story/1da94bf834d4e2ba4224ea7365f8614d">news.com.au</a>: “It tastes exactly the same, so much so, most people don’t even notice the difference,” Ms Stuart said. “When we were working on developing Milo 30% less added sugar, our focus was on creating a product that looks like original Milo, tastes like original Milo, and behaves like original Milo — crunchy bits and all. “We found in testing that people really loved the concept, but they liked it even more when they tasted it. It really exceeded their expectations. It tastes great.” The development of the new Milo took two years and was developed in response to the changing nutritional needs of families. Nestle general manager Andrew McIver explained why they’ve done the best they can to hold onto the brand’s 85 yearlong heritage. “Milo was originally designed as a nutritious drink for undernourished children during the Depression, delivering added vitamins and minerals in a format children enjoyed,” he said. “With parents increasingly concerned about added sugar in their children’s diets, we’ve created an option that is true to the Milo heritage and encourages people to drink milk, but delivers less added sugar.”

Food & Wine

ALDI’s healthiest foods under $5

Eating healthy and clean doesn’t have to be difficult and ALDI is just one store making it easy to shop on a budge and fuel your body with nutritious options. Having a balanced diet and lifestyle can be hard sometimes, especially when factoring in time and cost, so giving in to that biscuit, chocolate bar or sugary sweet can be all too tempting. However, ALDI has great healthy options available to tap into your pocket and still have money left over. Scroll through the gallery above to see some of the healthiest foods on offer for under $5.

Body

10 nutrition myths you need to stop believing

Your nutrition needs change with age, as it becomes critical to incorporate healthy habits to better support your physical and cognitive health. Dietitian Ngaire Hobbins debunks the top myths when it comes to your diet. 1. Your stomach shrinks as you get older Although your appetite and your capacity to eat may change, your stomach doesn’t shrink as you get older. In fact, not eating well enough only accelerates the ageing process. 2. Weight loss is healthy Unfortunately, this is not always the case when we are older. Instead, dieting or unintentional weight loss should be avoided in our later years, with any weight loss a natural result of combining good exercise with an eating plan rich in protein. In fact, a bit of extra padding is beneficial to support your body and brain in the years ahead. 3. You need to eat less as you get older Whilst your metabolism slows and your energy output decreases, food and eating is what protects and fuels you — it is your key to ageing well. As you age, you may need to eat less of some things, and your body will need more of others, particularly foods rich in protein, vitamins, and minerals. 4. Only eat what you feel like The ageing process can play tricks on our appetite and the triggers that tell us if we are hungry or full. As a result, you might eat less than what your bodies really need. It’s important to realise the vital importance of continuing to eat despite the tricks, so your body gets the energy and nutrients it needs to function. An outright loss of appetite is not normal and could be symptomatic of an underlying health problem. If you are having trouble eating enough, try to eat small meals regularly throughout the day, even if you don’t always feel like it. 5. You need a low-fat diet Contrary to deeply entrenched popular opinion, a low-fat diet is not always the best, especially as you get older. Fat is an important source of calories and some people might need to eat a bit extra to maintain weight. For most, however, eating foods that contain mostly unsaturated fats is best for heart, body, and brain health. Fats found in foods such as olive oil, nuts, seeds, avocado, and oily fish are ideal. 6. Eat more vegetables Whilst nutrient-rich vegetables continue to be essential in your diet, protein needs to be at the centre of your plate, with the vegetables surrounding it from now on. That’s because you need more — not less — protein as you get older. Protein keeps our muscles, immune system, organs, and brains — all our systems — working and renewing minute by minute. Vegetables are always important, but if your appetite is small, ensure you get the protein in first, then enjoy the vegetables. 7. You only need to drink water when you’re thirsty If you feel thirsty, you are already a bit dehydrated. That’s a problem because neither your body nor your brain can function at peak capacity if you are dehydrated. Dehydration can cause confusion and delirium, hampers kidney function, and worsens a multitude of other conditions. As you get older, you may not sense thirst as efficiently, putting them at greater risk of dehydration and making fluid intake an essential element of overall nutrition. 8. Supplements are sufficient Of course, we can’t live off vitamins and supplement tablets alone. Your body works best when it is working — that means eating and digesting food. What’s more, most supplements promoted to help you live longer, boost memory, fight off dementia and more, fail to live up to their claims. And there’s another problem — many interact with common medications or just don’t work the way they would if you ate them in the foods, they are naturally found in. You could spend a lot of money for no gain when you could do better by simply eating. Not only that, but you would miss out on one of life’s greatest pleasures — cooking and eating with family and friends. 9. You must always eat a "proper meal" Making sure you eat regularly is essential to help you live well and remain independent. However, eating three full meals a day can be a struggle if you have a loss of appetite, or find cooking too difficult or time-consuming. You can opt for pre-packaged meals, frozen dinners, or takeaway foods, but some of these don’t contain the protein and other nutrients necessary to support ageing bodies and brains; others are high in sodium or saturated fats. If three good meals are too much of a challenge, five to six small meals or well-chosen snacks can be just as beneficial. 10. Malnutrition is part of getting older Malnutrition can affect anyone — at any age — and is not a normal part of the ageing process. However, with age comes a greater risk of malnutrition and it’s important that you don’t dismiss the warning signs as being a part of "old age". For more information on healthy habits for eating well, read the <a href="https://homeinstead.com.au/resources/nutrition-seniors">full nutrition guide</a>. What healthy habits have you tried to incorporate into your life? Written by Ngaire Hobbins. Republished with permission of <a href="https://www.wyza.com.au/articles/health/nutrition/10-nutrition-myths-to-ignore.aspx">Wyza.com.au</a>.

Body

Health check: Will eating nuts make you gain weight?

The Australian Dietary Guidelines recommend we eat <a href="http://www.nutritionaustralia.org/national/frequently-asked-questions/general-nutrition/nuts-and-health">30g of nuts</a> – a small handful – each day. But many of us know nuts are high in calories and fat. So, should we be eating nuts, or will they make us gain weight? In short, the answer is yes, we should eat them, and no, they won’t make us gain weight if eaten in moderate amounts. The fats in nuts are mostly the “good” fats. And aside from that, our bodies don’t actually absorb all the fat found in nuts. But we do absorb the nutrients they provide. Dietary fat: friend or foe? Nuts do contain fat, and the amount of fat varies between nut types. For example, a 30g serving of raw cashews or pistachios contains around <a href="http://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/foodsbyfoodgroupsearch.aspx?foodGroupID=19&subFoodGroupID=80">15g of fat</a>, whereas the same amount of raw macadamias contains around <a href="http://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/foodsbyfoodgroupsearch.aspx?foodGroupID=19&subFoodGroupID=80">22g of fat</a>. There are different kinds of fats in our diet and some are better for us than others. Nuts contain mainly <a href="http://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/foodsbyfoodgroupsearch.aspx?foodGroupID=19&subFoodGroupID=80">monounsaturated and polyunsaturated fats</a>. These types of fats are known as “good fats”. They can help lower cholesterol when we eat them <a href="https://www.who.int/nutrition/publications/nutrientrequirements/sfa_systematic_review/en/">in place of saturated fats</a>. The type of fats present <a href="http://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/foodsbyfoodgroupsearch.aspx?foodGroupID=19&subFoodGroupID=80">varies between nuts</a>. For example, walnuts are rich in polyunsaturated fats, whereas other types of nuts such as hazelnuts and macadamias have more monounsaturated fat. What the evidence says Even if the type of fat in nuts is good for us, they are still high in fat and calories. But this doesn’t mean we should be avoiding them to manage our weight. <a href="https://www.ncbi.nlm.nih.gov/pubmed/24898229">Studies</a> that looked at people’s eating habits and body weight over a long period have found people who regularly eat nuts tend to gain less weight over time than people who don’t. We see a similar pattern in clinical studies that asked people to include nuts in their diets and then looked at the effects on body weight. A review of <a href="https://www.ncbi.nlm.nih.gov/pubmed/23595878">more than 30 studies</a> examined the effects of eating nuts on body weight. It did not find people who ate nuts had increased their body weight, body mass index (BMI), or waist circumference, compared to a control group of people who did not eat nuts. In fact, <a href="https://www.ncbi.nlm.nih.gov/pubmed/27807041">one study</a> found that when people ate a pattern of food aimed at weight loss, the group of people who ate nuts lost more body fat than those who didn’t eat nuts. Let’s nut this out There are several possible explanations for why eating nuts doesn’t seem to lead to weight gain. 1. We don’t absorb all of the fat in nuts: The fat in nuts is stored in the nut’s cell walls, which <a href="https://www.ncbi.nlm.nih.gov/pubmed/25351860">don’t easily break down</a> during digestion. As a result, when we eat nuts, we don’t absorb all of the fat. Some of the fat instead is <a href="https://www.ncbi.nlm.nih.gov/pubmed/15321799">passed out in our faeces</a>. The amount of calories we absorb from eating nuts might be between <a href="https://www.ncbi.nlm.nih.gov/pubmed/21733319">5%</a> and <a href="https://www.ncbi.nlm.nih.gov/pubmed/26581681">30%</a> less that what we had previously thought. 2. Nuts increase the amount of calories we burn: Not only do we not absorb all the calories in nuts, but eating nuts may also <a href="https://www.ncbi.nlm.nih.gov/pubmed/19010571">increase the amount</a> of energy and fat we burn. It’s thought this may partially be explained by the protein and unsaturated fats in nuts, although we don’t yet know exactly how this occurs. Increases in the number of calories burnt can help us maintain or lose weight. 3. Nuts help us feel full for longer: As well as fat, nuts are rich in protein and fibre. So, nuts help to keep us <a href="https://www.ncbi.nlm.nih.gov/pubmed/25182142">feeling full</a> after we eat them, meaning we’re likely to eat less at later meals. Recent studies have also suggested providing people with nuts helps <a href="https://www.ncbi.nlm.nih.gov/pubmed/26688734">improve the overall quality</a> of the types of foods they eat. This may be because nuts replace “junk foods” as snacks. 4. People who eat nuts have healthier lifestyles in general: We can’t rule out the idea that eating nuts is just a sign of a healthier lifestyle. However, <a href="https://www.ncbi.nlm.nih.gov/pubmed/25182142">randomised controlled trials</a>, which can control for lifestyle factors like eating habits, still find no negative effect on body weight when people eat nuts. This means the favourable effects of nuts are not just the result of nut eaters having healthier lifestyles – the nuts themselves play a role. Overall, the evidence suggests nuts are a healthy snack that can provide us with many of the nutrients our bodies need. We can confidently include the recommended 30g of nuts a day in a healthy diet, without worrying about the effect they will have on our waistlines. Written by Elizabeth Neale, Sze-Yen Tan and Yasmine Probst. Republished with permission of <a href="https://theconversation.com/health-check-will-eating-nuts-make-you-gain-weight-108491">The Conversation</a>.

Body

Forever young: Can this diet help you live to 110?

Ageing is something that we all have to deal with - most of us don't like it, but unfortunately our bodies don't last forever. Nevertheless, there are ways we can maximise how long our health lasts - this is the fundamental idea behind The Longevity Diet, the new book by Dr Valter Longo, PhD, a professor of biogerontology and Director of the USC Longevity Institute. "This is not really a diet, in the sense that it's not about weight loss. The Longevity Diet is close to 30 years of my work in the field of longevity, looking at how I can make somebody live a long, healthy life," says Dr Longo. Dr Longo has been researching longevity since the 1990s, and his lab has made discoveries relating to PKA gene pathways and their role in accelerated ageing. These discoveries laid the foundation for what would eventually become The Longevity Diet. Another research method that informs the science behind the diet is looking at people with record longevity - living beyond 100 years - around the world. This information is then combined with clinical data and population studies to find common denominators in living longer and healthier. The Longevity Diet is divided into two sections: the "Everyday Diet" and the "Fasting Mimicking Diet" (FMD). The Everyday Diet The Everyday Diet offers advice on what nutritional components you should be adding to your body and in what quantity. For example, a major recommendation is to maintain a low protein diet, as this is a consistent factor among longevity studies. However, it must be sufficient protein - Dr Longo suggests the recommended dietary allowance of 0.8 grams of protein per kilogram of body weight. (It's worth noting that this is the amount of a nutrient needed to meet your basic nutritional requirements - not the specific amount you should eat every day.) If you're over 65, evidence suggests you should increase your protein intake from this level by adding more fish to your diet and introducing animal products like eggs, cheese, and yoghurt to maintain muscle mass. Another perhaps disappointing suggestion of the diet for those of us who love meat is that a pescatarian diet is the most ideal choice for living longer. Pescatarians add fish and seafood to an otherwise vegetarian diet. However, Dr Longo stresses that compromise is an option, and not everyone is going to fully commit to wanting to live to the maximum possible age. "If somebody wants to go for the ideal diet, then the meat should be really minimal. But people have to figure out what they're willing to leave out - some may compromise and say, 'let me reduce it to once a week' which will still help increase your lifespan." Other simple tips from the book include: <ul> <li>Minimising saturated fats while ensuring your diet is rich in unsaturated fats from oily fish, almonds, and walnuts.</li> <li>Eating only twice a day, plus a small snack, to prevent overeating.</li> <li>Restricting all eating to twelve hours per day - this kind of "mini-fasting" has been shown to aid in longevity.</li> </ul> The Fasting Mimicking Diet (FMD) The second section of the book involves what is termed a "Fasting Mimicking Diet" or FMD, which is done periodically and aims to activate the same gene pathways as true fasting, whilst still maintaining nutrition levels. The activation of these gene pathways results in damaged cells being removed and replaced with healthy ones. "I like to use an analogy with a wood-burning train. If you're running out of fuel and won't make it to the next station, you can start burning components of the train itself, for example, the seats and the walls. So you consume your own pieces, and when you get to the next station, you can rebuild the train with new components - the human body does something very similar," says Dr Longo. "The other interesting thing is that, as with the train, you would burn components that were already damaged first. The human body seems to be able to identify damaged cells (e.g. cancerous or autoimmune cells), and destroy those first during the FMD." The FMD was originally tested on mice, where the regenerative effect on cells was first observed. There are now over 25,000 people who have done the FMD throughout the United States, Italy, the UK, and Australia, and it is being used as a standalone method by some doctors to assist their patients with age-related diseases. The diet landscape There are so many popular diets out there (5:2, paleo, Mediterranean - to name a few) that it can be difficult to determine which is best for your personal situation. Of course, a diet book is never going to be a replacement for the advice of a medical practitioner, so if you're unsure of the best way to improve your health, consulting your GP or a nutritionist is always the first step. The Longevity Diet appears to be a good option to try if you're not necessarily aiming to lose weight, but want to improve your general health as you reach the years where your body isn't quite holding up like it used to. "The nutrition and longevity field is extremely complicated because nutrients and the human body are both very complex. Making the human body live to 110 is an extremely difficult task," says Dr Longo. Compromise is always a good start - perhaps try incorporating some of the ideas discussed into your diet and see whether it has a positive impact on your health. You're not going to live forever, but a little longer might just be worth it. <a href="http://t.dgm-au.com/c/185116/69171/1880?u=https://www.booktopia.com.au/the-longevity-diet-dr-valter-longo-phd/prod9780143788379.html">The Longevity Diet by Dr. Valter Longo</a>, published by Penguin Random House, RRP $29.99. What diet and health changes have you made in an effort to live longer? Written by Jamie Feggans. Republished with permission of <a href="https://www.wyza.com.au/articles/health/nutrition/forever-young-can-this-diet-help-you-live-to-110.aspx">Wyza.com.au</a>.

Body

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