Dr Joanna McMillan | Author

Dr Joanna McMillan

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25.01.2022 Why are commercial and cafe/restaurant burgers almost always served in those sweet buns that practically dissolve on your tongue? I just don't get it! It's like all fast food tries to take away much of your digestion. Are we really so lazy that we don't want to chew or digest our food?! A burger can be a fabulously healthy meal... but you're probably going to have to make it for yourself. Or at the least use the build your own options where you can add extra vegies and occ...asionally you get a better bun option. Here's my guide to the best (and I reckon tastiest to be honest) to the best burger: Lean meat pattie... or a chickpea or bean based pattie if you want plant-based - or chicken/turkey/game meat pattie which you might have to make yourself Wholemeal or wholegrain bun - sourdough gets an extra yum tick Pack in as many vegies as you can - pickles count! Think cucumber, red onion, tomato, beetroot... and lots of leafy greens and I'd add a salad on the side too Add a tasty good fat too like avocado or hummus And watch the portion size - make it appropriate to your energy needs Hungry yet? See more

25.01.2022 Testing out the latest plant-based burger pattie from @v2foodofficial Got to say I’m staggered by how good this food technology is getting - it tasted just like a meat pattie I teamed it with fried red onions, lettuce, gherkins, tomato, Jarlsberg cheese, BBQ relish in a wholegrain bun I feel a review of all these products coming on... #notsponsored #plantbased #plantburger #wasyum #futureoffood #plantnutrition #foodtech #plantprotein

24.01.2022 Pasta is a food that divides and one I am most asked about. Is it healthy or fattening? The truth is that it’s all about the portion size and what you put with it. I’m a pasta fan for these reasons:... 1. It’s delicious - how can you not love a bowl of pasta?! 2. It’s budget friendly - important when you have teenagers in the house who can seriously eat! 3. It’s low GI and actually contains a good amount of protein. It’s not just a carb! 4. Opt for the wholegrain or added fibre varieties and you have an even healthier food. This one I teamed up with my vegie boosted bolognese, filed through spinach and served with a green salad. #yum and everyone belly full and happy. #familyfood

21.01.2022 Walnuts are a standout for the plant omega-3 fat alpha-linolenic acid (ALA) with 30g of nuts providing 1.9g. ALA cannot be made in the body and must be obtained from our diet. You still need your long chain omega-3s, best found in seafood, as we have a limited capacity to convert plant omega-3s into the long chain versions (genetically some are better at doing this than others) so be sure to include both. Walnuts also contain vitamin E, folate, arginine and plant sterols, ...all of which contribute to heart health. Overall studies have shown that having a handful of nuts a day slashes your risk of cardiovascular disease pretty dramatically. 9 walnuts counts as your healthy handful. Have you ever thought that walnuts look like little brains? Well the funny thing is they really do appear to be good for your brain. We need more research, but early studies show a benefit of eating walnuts regularly and aspects of brain performance such as memory and risk of cognitive decline. Walnuts are common in the Mediterranean Diet and are thought to contribute to the health benefits of this pattern of eating. Try having them sprinkled on yoghurt with fruit, tossed through salads or pasta dishes, made into a pesto, added to your homemade banana bread or fruit muffins, or just snack on them as they are. See more

20.01.2022 Folate is so often only thought of as a supplement for pregnancy and indeed it is important then to reduce the risk of spinal cord defects. But what is often overlooked is how important it is from then on in helping us to age well. Folate is crucial to protect cells from oxidative damage - that happens with age - and to build new cells. Plus, genetically some of us need more folate than others. Here is how to boost your folate with whole foods.

18.01.2022 How amazing are dogs?!

18.01.2022 The three words I reckon are most important for healthy eating and living... REAL = means eat real food that delivers the nutrition your body needs. It also means keep it real. Setting unachievable goals and embarking on crazy hard to stick to exercise regimes or diets will just lead to feelings of failure as you inevitably give up. Be realistic. Healthy eating and living should enhance your life not make it more difficult. CONSISTENCY = It's what happens over time that... really counts. No one food, one meal or even one whole day of eating badly is going to do much damage. It's what happens regularly that matters. What happens between Christmas and New Year is far less important than what happens between New Year and Christmas. JOY = Life is too precious to waste it eating rubbish food, starving ourselves, beating ourselves up for not doing the same as that 'influencer' on social media and all the nonsense that comes our way under the guise of health and wellness. Provided you have the foundations of a healthy diet, there are many ways to eat well. There are also many ways to move so find an exercise form you enjoy and do it regularly. Yes we sometimes have to say no to that cake or go do our workout when we would rather sit on the sofa, but we should be smiling when we make that healthier choice. #todaysfoodforthought #dietitiansofinstagram #healthyeating #healthyliving #quotes #consistent #findjoy #eatrealfood #drjoanna #nutritionist #nutritioncoach #lifestylemedicine See more

16.01.2022 Plant milks are gaining popularity, but what's actually in them? How do they stack up nutritionally against each other and against dairy milk? Which one is your best choice based on your needs and goals? Swipe up from my story to read my blog post or just head to drjoanna.com and you'll find it on my blog page. * *... * * * #plantmilkday #plantmilk #plantmilks #almondmilk #soymilk #oatmilk #coconutmilk #plantmylk See more

16.01.2022 Feeling like a weekend treat? How about this Apple & Fig Tart my co-foodie pal Mel Clark @lovepuddingx created for my website subscribers? (And btw she makes the most awesome Christmas puddings - check them out on her insta account). My little weekend gift to you is to share... you'll find it in the Recipe Bank page of drjoanna.com or swipe up from my story. It has a wholemeal crust and is jam packed with fruit. If you can't find figs or they are too pricey (as they can ...be) you can use all apples, pears or a mix of apple with berries. Serve with custard or Greek yoghurt. You're welcome! Enjoy See more

11.01.2022 We used to think of the brain as an elusive body part we have no control over. We now know better. Diet and lifestyle impact our brain performance today and our brain health in the future #brainhealth #brainperformance #fuelforyourbrain #brainfood #lifestylemedicine #brainpower #brainyquote #quoted #dietitiansofinstagram #nutritiontips #nutritionmatters

10.01.2022 In Italy they are known as 'ceci' and are eaten in salads and in soup. In France they are called 'pois chiches' and they stew them in stock with herbs and also add them to soup. You may also have heard of them as 'garbanzos', their Spanish name, where they are also added to meat stews - a great idea as it makes expensive meat go much farther. The largest producers of chickpeas worldwide is India, where they are known as 'Bengal gram'. Nutritionally chickpeas are pretty fan...tastic. They are a good source of plant protein with every half cup providing 6g, and all of the essential amino acids are present in good quantities. Chickpeas are full of fibre with a half cup providing 4g, and they'll also give you 13g of slow-release carbs - chickpeas have a very low GI. This mix of protein, fibre and low GI carbs makes them a smart choice to help control your appetite and blood glucose levels. Make your own hummus, add to stews, soups and curries, or add to salads. See more

09.01.2022 The hip plant chemicals of the moment are polyphenols. That’s because we are only just learning all that they do and research is uncovering just how awesome and pretty much essential they are for a healthy body. Why? Because they have antioxidant and anti-inflammatory effects. Many of their benefits come via the microbiome and because they promote the growth of our friendly gut bugs, some argue they should be called prebiotics along with fermentable fibres. Not only do th...ey benefit the microbiome but our bugs convert many into more biologically active compounds which then have a benefit within the gut or are absorbed and exert their benefit elsewhere in the body, even in the brain. Polyphenol rich diets are where it’s at people! Forget keto, and paleo is soooo last year... now it’s all about the polys man But seriously there are a huge number of polyphenols and so you’ll find them in a diverse range of foods and drinks. Diversity is king as you hear me say often and the same goes here. Eat lots of these foods to get the max benefit. Fruit, and pretty much all fruit although I’ve picked out especially rich sources and those that have been most studied, are stars here. The polyphenols are often the colour and so all those fab fruit colours are a good guide. Vegies, seeds, wholegrains (not refined as the polyphenols are found in the outer fibre rich layers of the grain), legumes (especially soy) all feature. As do coffee, tea, red wine and dark chocolate Do chose the high cocoa content choc though as it’s the cocoa bean that delivers the polyphenols. Now there is a delicious diet to get into don’t you think? #realfoodtastesbetter #polyphenols See more

09.01.2022 Love to see you join Leandro and me for this fab online event - check out the Cobram feed for more details and see you online #Repost @cobramestate with @get_repost We’re excited to invite you to our deliciously interactive Extra Virgin Olive Oil tasting experience with our Chief Oil Maker Leandro Ravetti, all from the comfort of your own home ... Join us at 11am-12pm, Wednesday, October 21st as we bring you an immersive tree to table tasting experience with an amazing panel of hosts, including one of Australia’s favourite and most trusted health & wellbeing experts, @drjoannamcmillan On successful registration you’ll also receive; 1A FREE oil tasting kit, including our award winning, limited edition Ultra-Premium Hojiblanca oil, posted & delivered to your home. 2Plus everyone who attends will have the chance to WIN a year's supply of selected Cobram Estate Oil via a poll at the end of the event. EVENT REGISTRATION: $10pp Secure your spot via the link in our bio.

07.01.2022 The fabulous purple-blue colour of blueberries comes from wealth of antioxidants present, primarily anthocyanins, a sub-group of flavonoids. These compounds have been shown in scientific studies to help protect our heart and blood vessels, protect blood components such as LDL-cholesterol from oxidative damage (it is damaged LDL that is taken up into plagues lining blood vessels resulting in atherosclerosis), reduce age-related oxidative damage so we look and feel younger, and they have an anti-inflammatory effect in the body. Blueberries seem to also have an impact on our brain health, with several studies showing beneficial effects on reducing cognitive decline with age, and improving memory. Rich in vitamin C, low GI and super low in kilojoules while tasting deee-licious, could they be any more fantastic a food?

06.01.2022 Dinner idea for this weekend: Hoisin Beef Stir-Fry Ingredients 2 tbs extra virgin olive oil 1 red onion, sliced... 2 cloves garlic, finely chopped 1 knob ginger, finely chopped 1 red chilli, sliced 2 rump steaks, sliced 1 red capsicum, sliced 1 savoy cabbage, sliced 1 bunch broccolini, sliced Handful of green beans, topped & tailed 1/4 cup hoisin sauce Splash Chinese cooking wine (or white wine) 1 tbs honey 1 tbs soy sauce Handful fresh coriander, chopped Method Heat wok and drizzle with extra virgin olive oil Add the onion, garlic, ginger & chilli - saute for a few minutes (turn heat down a little so it doesn't burn) Add beef and brown Add all other ingredients except the coriander, toss and stir-fry until vegies softened (about 5 mins) Add the coriander and serve with wholegrain rice (I used a brown and red rice mix). #stirfry #stirfrybeef #stirfryrecipe #stirfrynight #dinnerisserved #dinnerrecipes #dinnerinspo #dinnerathome #dinnertonight #healthydinnerideas #healthyfood #healthyfoodrecipes #beefitswhatsfordinner #beeflover See more

05.01.2022 Coming up on @thetodayshow live from my kitchen chatting getting ready for Christmas #christmasfood #christmasprep #gettingreadyforchristmas #christmasplanning #tvpresenter #dietitiansofinstagram

05.01.2022 Recipe from our book The Feel-Good Family Food Plan

03.01.2022 Chocolate is a favourite food the world over. It has been consumed for some 4000 years, although the modern form of chocolate is far removed from its more humble beginnings. The ancient civilisations of South and Central America, including the Aztecs and Mayans, are thought to be the first to make chocolate, but as a bitter cocoa drink rather than the sweet bars of chocolate we enjoy today. They collected cocoa beans from the Theobroma cacao tree - a fruit tree that grows in ...the tropics. The beans were fermented, roasted and dried in the sun, before being ground into a paste they mixed with water, honey, vanilla and spices to make a bitter, cocoa drink. They apparently believed cocoa to be an energy enhancer, to increase libido and a mood booster. Not so different to the thoughts surrounding chocolate today! Nutritionally there is much interest in the phytochemicals present in cocoa. Primarily these belong to a group of antioxidants called flavonoids, a sub-group of polyphenols. These are powerful antioxidants that help to protect cells around the body. Cocoa flavonoids have been shown to protect LDL-cholesterol from oxidation - this is important as it is oxidised LDL that is taken up into plagues in the artery walls, causing atherosclerosis. Cocoa has also been shown to reduce blood pressure and may also protect against some forms of cancer. However to gain these benefits you need to be eating high cocoa chocolate - look for dark chocolate with at least 70% cocoa solids. You can also choose pure cocoa powder or cacao nibs to add to your recipes See more

02.01.2022 Magnesium is a common supplement, but you can get all your needs from foods if you eat the right ones. Why do you need it? Because it is part of more than 300 enzyme systems in the body and without enough magnesium these cannot work properly. It is involved in your blood pressure and blood glucose control, energy production, muscle contraction, your nervous system, the regular beating of your heart and the structure of your bones. Per day men need 400-420mg and women 310...-320mg. These are amongst the best sources, with nuts and seeds, tahini and nut butters, quinoa, buckwheat, cooked spinach (because you can eat more than raw), tofu, oysters and mussels being stand out. Magnesium supplements are often used for cramps, but the evidence is actually pretty weak to show any benefit. It may help with sleep, PMS, sports performance and bone density... and maybe even in tinnitus - but overall these studies probably just reflect the diverse needs in the body for this mineral. Getting nutrients in your food is almost always better. This is your first line of action and turn to a supplement only if your dietitian, doctor or other health professional advise it.

02.01.2022 Talking this morning on @thetodayshow on foods to help ease rhinitis that comes with seasonal allergies common at this time of year. Here is what can help: lots of vegies in your diet is associated with fewer symptoms oily fish like salmon, trout, mackerel and sardines. These contain anti-inflammatory long chain omega-3 fats and high blood levels have been associated with lower risk of rhinitis onions, especially red onions, are rich in quercetin that acts as a natural... anti-histamine. You’ll also find quercetin in apples, broccoli, berries and green tea Vitamin C rich foods can reduce rhinitis symptoms. E.g. kiwi, citrus fruit, berries, raw capsicum & leafy greens. spices? Anti-inflammatory spices like turmeric, ginger and garlic use in cooking, as tea (maybe not the garlic here ) or in smoothies or kombucha, or you can take as supplement. Get plenty vitamin D from a little sunshine on your skin or gods such as mushrooms exposed to the sun, eggs and those oily fish mentioned above Hope it helps! #rhinitis #seasonalallergies #nutritiontips #dietitiansofinstagram #tvpresenter #foodasmedicine #antiinflammatorydiet #antiinflammatory #quercetin #vitaminC #vitaminD #omega3fattyacids #omega3s