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18.01.2022 Dietitians Digest: Wholegrain Week! Look for the wholegrain! So, what are wholegrains?... Well, first off, grains are edible seeds and can also be referred to as ‘cereals’. Whole grains are just the whole form of this edible seed, i.e. hasn’t been processed or refined at all. In the refining process we often loose some of the nutrients and fibre. In Australia it is mandatory to replace vitamins and minerals that are lost, but we can still lose out on other nutrients such as fibre. (swipe across for a picture of how this looks for a seed). Intake of wholegrain has been associated with a wide variety of benefits such as relating to chronic disease, laxation (poopin ) and gut microbiome diversity (not to mention are delicious!). This study was a meta-analysis performed in the US (compiling lots of data from lots of studies): ‘intake of whole grains and cereal fibre may reduce the risk of all-cause mortality and death from chronic diseases such as cancer, CVD, diabetes, respiratory disease, infections, and other causes.’ (Huang et al., 2015) What we have to take into consideration here is also the big picture, those that were having high amounts of whole grains and cereal fibre in this study were also often those that were performing other health promoting behaviours such as physical activity. Take home message: Whole grains are a great nourishing option. This doesn’t make refined grains bad, they have their place as well, they are just different! Naomi Accredited Practicing Dietitian Huang T, Xu M, Lee A, Cho S, Qi L (2015) Consumption of whole grains and cereal fiber and total and cause-specific mortality: prospective analysis of 367, 442 individuals. BMC Med 13(1):59 See more
12.01.2022 Dietitians Digest | Kombucha This drink as absolutely blown up over the last few years. To be perfectly honest, I can’t say I reaaaally knew any of the evidence for it before I had a look for this post. This is the main point I got from my searching:... ‘Our literature search identified no controlled studies of human subjects, only one study [51], [53] examining any health benefits of kombucha from human subjects research and no studies in the 15 years since Ernst's [18] review. Nonetheless, significant commercial shelf space is now dedicated to kombucha products, and there is widespread belief that the products promote health [8].’ (Kapp, J.M. et al. 2018) So, there has be work in animal studies and some in vitro studies (in a dish in a lab), and those studies have shown some positive health benefits. However, there as been minimal research in actual humans. Take home point: there is some positive evidence emerging but none directly in humans, BUT this doesn’t mean there won’t be in the future. So, if you enjoy drinking kombucha (I do, it’s delicious!), cool and it may be having some positive benefits. Just do so knowing that you’re not going to magically become a #healthgod For those of you that don’t like kombucha, that’s cool too. Hot tip: if your Kombucha isn’t being kept in the fridge that is a very big red flag that it’s either 1. Not real Kombucha with actual live stuff (SCOBY) or 2. It’s off Hope that busted some myths for you! Naomi Accredited Practicing Dietitian Reference: Kapp, J. M., & Sumner, W. (2018). Kombucha: A systematic review of the empirical evidence of human health benefit. Annals of epidemiology. https://www-sciencedirect-com.ezproxy.library.uq.edu.au//S See more
11.01.2022 Dietitians Digest | Silly Sunday In spirit of my clothing rearrangements this afternoon ( go see the story if you have no idea what I’m talking about ), thought I would share a home made variation of my favourite @mariekondo meme . Diets spark no joy for me!... Though I do empathise and understand why many are drawn to them #thanksdietculture . If you need me you’ll find me refolding my clothes , and enjoying my food . Hope this made you smile . Naomi (Accredited Practicing Dietitian) #sillysunday #mariekondo #tidyingupwithmariekondo #mariekondomemes #dietitian #dietitianapproved #sunday #dietculture #riotsnotdiets #nondiet #haes #funny #diet #dietplan #dietingtips #dietitianhumor See more
09.01.2022 Dietitians Digest: Talking Point Tuesday. Wahoo, first post in weekshehe whoops! I thought I would talk about ‘meal prep’ today. Scrolling through instagram, across health professionals and non-health qualified influencers alike, there is quite a focus on meal prep. I thought I would break this down a little bit. ... What is the first thing you think of when you imagine meal prep? (I imagine stereotypical bodybuilders with chicken broccoli and rice, or a girl in a crop top with her perfectly portion meals for the week- and that’s why I thought about doing this post) What is meal prep? Pre-preparing meals in advance to have food available for a later time. Or just a fancy way of saying you’re making enough for some leftovers! What I think is interesting, is how it’s portrayed on Instagram particularly. This is where it gets tricky...it is not always said outright but the way meal prep is displayed on social media it is often portrayed as a key player in ‘making sure you eat healthy’, ‘don’t give in to bad foods’ and are the epitome of #healthy #fitspo #weightloss But what’s wrong with that? Well, I think this portrayal really undersells what meal prep can be or mean to people. Meal prep doesn’t have to be a form of punishment, portion control or self-control in order to achieve health. What it can be is a tool you have to help care for yourself and ensure you’re able to fuel/nourish your body the way you want too. NOTE: meal prepping the week’s lunches on Sunday night is not the only way to meal prep and isn’t essential for #health Meal prep can look so many different ways. It could be just cooking a little be extra of dinner one night, roasting up veggies that making dinner tomorrow is quicker, cooking a bunch of meals to keep in the freezer, packing lunch the night before so you can sleep in longer in the morning. This is all meal prep, you are pre preparing your food for later. Meal prep is a tool in your self-care toolkit. I hope this post gave you some food for thought on how you see meal prep. What are some of the ways you meal prep? Naomi (APD) See more
