Rachel Cosgrove Dietetics in Robina, Queensland | Alternative & holistic health service

Rachel Cosgrove Dietetics

Locality: Robina, Queensland

Phone: +61 7 5689 1213

Address: Chesed Medical & Surgical - Suite 7, 58 Riverwalk Ave 4226 Robina, QLD, Australia

Website: https://www.rcdietetics.com.au

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• Medical and health
• Alternative & holistic health service
• Nutritionist

22.01.2022 * * * We should eat less meat, or our planet could be beat! * * * Have you heard the latest global dietary recommendations? The planetary health diet was created from research over two years involving 37 scientists from 16 countries. This diet consists of recommendations that would allow us to feed the worlds population of 10 BILLION people by 2050 from sustainable food systems. The researchers also believe it would prevent 11 million premature deaths a year caused by an... unhealthy diet. Our current food systems, especially in Western societies, are threatening the environment and arent sustainable. Livestock (e.g. beef) farming is one of the biggest drivers of climate change, land degradation and water use, for example. In addition, plenty of research has indicated that populations following diets containing more plant based foods and less animal products & highly processed foods , have lower risks of chronic diseases such as heart disease and stroke, and a lower risk of depression symptoms, for example. What are the PLANETARY HEALTH DIET RECOMMENDATIONS: Overall, reducing animal products and replacing them with more protein-rich plant foods, and reducing highly processed foods, including added sugar. Specifically, aim for no more than: 14 g a day of meat (particularly limit beef & lamb) 29 g a day of poultry (e.g. chicken, turkey) 28 g a day of fish/ other seafood 1-5 eggs a week 250 g/ 1 cup a day of milk/ dairy products Most of the rest of your diet would consist of a variety of: nuts/ seeds, beans/ chickpeas/ lentils, soy foods, wholegrain products, vegetables, fruit and plant based oils e.g. olive oil. This doesnt mean your portion sizes of red meat, for example, need to be 14g each! You could have one 100g portion of red meat in a week, which equates to 14g per day. When it comes to animal sources of protein, remember the less number of legs, the better! But also use plant sources of protein in your meals when possible, e.g. canned/ dried beans, lentils, chickpeas, nuts, seeds and tofu. Im not saying this is easy for many of us omnivores, but its definitely worth making our food choices adhere more closely with these guidelines for the sake of our own and our environments long term health.

19.01.2022 * * * Bulk billed video/ phone consults * * * I hope everyone and your loved ones are staying as well as possible during the current pandemic. To make it easier for many to access nutritional/ dietary guidance during this challenging time, Im currently providing bulk billed video/ phone consults to people with a: Chronic Disease Care Plan, Eating Disorders Care Plan or DVA referral. These are available to eligible people through a GP, as long as the GP includes a dietitia...n referral with the care plan. For those who arent eligible for bulk billing, I provide concession fees to everyone for video/ phone consults, whether or not youre a concession card holder. Get in touch if youd like further information about my fees or services. (My website, which has been sloooooow in the making, will be up and running very soon.) . Not to forget, Im still providing face-to-face appointments on the Gold Coast for people who prefer, however Im currently encouraging more vulnerable people (e.g. aged over 70/ immunocompromised) to use telehealth (video/ phone). . Ive been very quiet on the facebook front, but more content will be coming soon! Message me if you have any nutritional/ dietary questions youd like answered, or perhaps would like clarification about conflicting ideas youve heard. If I can provide an answer on my page, I will! See more

16.01.2022 * * * To breakfast or not to breakfast? * * * Note: This post is a bit detailed, but the detail is important! You may have seen some reports in the media recently saying that eating breakfast isnt as important as we thought, or that it negatively affects weight loss efforts. These reports followed recent research that analysed a number of scientific studies comparing weight changes and the energy (calorie) consumption of people who ate breakfast and people who skipped it. ...Here are the facts... The research found that over a 7 week period, those who ate breakfast weighed an average of 0.44kg more than those who skipped breakfast - However, this was deemed as NOT a significant difference. Over a 2 week period, those who ate breakfast consumed 260 calories more per day than those who skipped breakfast. The researchers said, however, that "the quality of the included studies was mostly low" and therefore "the findings should be interpreted with caution"... THE BOTTOM LINE: Eating breakfast wont necessarily make you more likely to gain weight than skipping breakfast - but starting to eat breakfast when you never have, may not help with managing weight or reducing daily energy (calorie) consumption if these are your goals. On the other hand, if you know that you do tend to overeat or snack on less healthy foods later in the day due to skipping breakfast, you may be better off putting a bit of time into having a nutritious breakfast. What is just as, or more important than thinking about possible small changes in weight and calories, is that typical breakfasts contribute good amounts of important nutrients for our bodys functions, e.g. calcium, folate, vitamin D and fibre. When you dont eat breakfast, you should catch up on eating enough nutritious foods through the day. We also know that eating in the morning after fasting overnight provides our body with fuel to help with physical activities, concentration and other brain functions early in the day. Also important is that eating irregularly can negatively affect our mood and mood disorders. So, I still remain an advocate for regular healthy breakfast eating, and I couldnt imagine getting through the morning without it!

15.01.2022 * * * Grape juice vs wine , who wins? * * * The grapes in this picture grew on a vine in my yard that has been there for decades! We dont get a yield every year, but when we do, we definitely enjoy their unique delicious flavour that is different from grapes in the supermarket. Grapes are packed with healthy nutrients, e.g. fibre, vitamin C and other antioxidants, including polyphenols. The polyphenols are linked with a number of health benefits e.g. reducing inflammatio...n, especially when grapes are in their concentrated forms in grape juice and wine. Many of you may have heard of the potential benefits of low to moderate wine consumption, but what about grape juice, and is one of these a better choice for our health?... Firstly, when it comes to grapes, grape juice and wine, red and purple varieties provide extra antioxidants compared to green and white varieties. Also, grape juice contains more of these than grapes, and wine contains more than grape juice. Scientific research has indicated that low to moderate alcohol consumption may reduce the risk of heart disease and stroke, and that red wine may provide the most benefit due to its high antioxidant content. However, not all of the results of these research studies agree with each other. Also, the alcohol quantities giving possible benefits generally range from a STANDARD drink to 2 STANDARD drinks per day between different studies. We need to know both sides of the story though Theres also plenty of evidence from research showing that long term alcohol consumption, particularly more than 1 to 2 STANDARD drinks per day actually increases the risk of heart disease and stroke, as well as various types of cancer, high blood pressure and blood fats, liver disease, pancreatitis, mental illness, dementia and diabetes. Im not trying to ruin your enjoyment of your favourite alcoholic beverage! But I recommend sticking to the 1 to 2 standard drinks per day as much as possible (which is also what the national drinking guidelines recommend). Or, for the benefits of the antioxidants in red wine, try red/ purple grape juice instead. If you drank this quite regularly, it should give you similar health benefits to those that red wine is thought to have but without the possible negative health effects of alcohol (listed above). Why not try adding soda/ mineral water to grape juice for a nutritious bubbly drink! If youre not familiar with the sizes of standard drinks of alcohol, check out: http://www.alcohol.gov.au//E9E12B0E00E94/$File/std0910.pdf

13.01.2022 Hi there, thanks for visiting. Here youll find some details about my business, and factual/ research-based information regarding hot topics and important areas of nutrition. Please message me with any nutritional/ dietary questions youd like answered, or perhaps ask about conflicting ideas youve heard. Ill answer your question anonymously on this page so that others can learn something too!

06.01.2022 * * * Junk food could be messing with your mood! * * * Over the last decade theres been a number of scientific studies showing a link between what we eat and our risk & symptoms of mood disorders such as depression and bipolar disorder. More mental health professionals are starting to incorporate healthy eating recommendations into treatment. This is great as we usually have a fair bit of control over what we eat, as opposed to many of the other risk factors for depressi...Continue reading

05.01.2022 * * * 'Junk food' could be messing with your mood! * * * Over the last decade there's been a number of scientific studies showing a link between what we eat and our risk & symptoms of mood disorders such as depression and bipolar disorder. More mental health professionals are starting to incorporate healthy eating recommendations into treatment. This is great as we usually have a fair bit of control over what we eat, as opposed to many of the other risk factors for depressi...Continue reading

02.01.2022 * * * Soy foods, friend or foe? * * * Q & A time... A Question I was asked recently and that pops up a lot is: Are soy foods safe/ beneficial to eat or do they upset the bodys hormone balance (due to a type of substance they contain called phytoestrogen)? ....Continue reading