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The Modern Dietitian

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24.01.2022 Loving the new signage at the Diabetes & Weight-loss Clinic Thanks @chemistworkswetherillpark

20.01.2022 Happy Dietitians Day to all my fellow dietitians out there making a difference . #dietitianday #dietitianday2020 #nutrition #cornerstoneofhealth #apd

18.01.2022 So what’s all the fuss about collagen supplements? Perhaps you’re used to buying it in a face cream and have some questions about how it works in an oral supplement or powder? Well firstly, collagen is actually the most abundant protein in the whole entire body!... It comes in two forms (I and II) making up the structural proteins for your skin and bones - so it’s got a pretty big job Collagen powders are generally ‘hydrolysed’ - meaning more bioavailable and readily absorbable by the digestive tract when consumed Here are the main science-backed health benefits of consuming collagen: Improving skin elasticity and hydration Relieving joint pain as it helps strengthen the integrity of cartilage Preventing bone loss and improving bone density - reducing risk of osteoporosis Boosting muscle mass and preventing muscle wasting and sarcopenia Promotes heart health as collagen supports our artery wall and prevents them becoming stiff Natural sources of collagen include bone broth (due to gelatin component) and any piece of meat/chicken/fish that contains connective tissue or skin However, the collagen in supplements has already been broken down (hydrolysed) which is why it’s thought to be absorbed more efficiently than the collagen in foods

13.01.2022 So excited to announce I’ve been invited to be part of the research team for DiRECT- Aus (Diabetes REmission Clinical Trial-Australia) in collaboration with the Boden Collaboration @ University of Sydney and the Metabolism & Obesity Services @ Royal Prince Alfred Hospital. Funded and sponsored by Diabetes NSW and ACT. The DiRECT Trial (UK) provided evidence that Type 2 Diabetes could be reversed via a weight loss program in the general practise setting: 1 in 2 patients were ...in diabetes remission after 1 year, and 1 in 3 after 2 years This study is important because currently the main way to lose a significant amount of weight and reverse diabetes is through weight loss surgery which is not widely accessible. I’m thrilled to be a part of this groundbreaking study, especially as I have seen diabetes remission first hand at the Diabetes & Weight-loss clinic that I coordinate @ Chemistworks, Wetherill Park. I’m looking forward to all of the challenges and rewards that will come with guiding 10 out of the 250 patients through the length of the study (12 months + annual follow up for 5 years)

10.01.2022 You have probably heard mixed things about red meat and processed meat, and the truth is - it always just comes back to the scientific evidence! Processed meat refers to meat that has either been been salted, cured, fermented or smoked for some kind of flavour or preservation purpose. Examples include salami, bacon, hot dogs, jerky, pepperoni, and some sausages. Research has shown that these kind of meats cause inflammation, and are linked to cancer.... The evidence linking processed and red meat to inflammation has really been stacking up for the past decade. The International Agency for Research on Cancer (IARC) classified processed meat as a ‘definite’ cause of cancer back in 2015 and IARC since classified red meat as a ‘probable’ cause which basically came down to frequency of consumption. Chemicals in the by-products of processed meat have been linked to cancer risk, in particular bowel cancer. These include Nitrates/Nitrites (prevents meat from perishing) and Heterocyclic/Polycyclic amines (chemicals produced when meat is cooked at high temperatures - frying, flame-grilling, smoking etc). These chemicals damage the cells in our bowel, and it’s the accumulation of this damage over time that increases cancer risk. So the question remains, how much is OK?? Well the evidence is strong that anything over 50g of processed meat per day carries with it substantial bowel cancer risk, and anything over 100g of red meat per day carries substantial bowel cancer risk. What is an example of what this equates to? 1 rasher bacon is ~40g, 1 chorizo is ~60g. What you can do to decrease this risk: - Aim to enjoy red meat in only 1-2 meals per week - Limit meals containing meat to once per day - Pay attention to portions aim for a palm size of meat - Both fibre and exercise help us to more often - thus reducing the amount of time harmful chemicals spend in the gut, however don’t rely on this

03.01.2022 Second inflammatory food is artificial TRANS FATS Trans fats are naturally present in some animal products, but the harmful trans fats are artificially made in the food industry through the process of fat/vegetable oil hydrogenation. This process improves food products’ texture, consistency and shelf life. There is no ‘safe’ amount of trans fat so the recommendation is the consume less than 1g per day. Why do artificial trans fats cause inflammation? Well research has found t...hat they increase inflammatory markers in the body, damage the artery lining, increase insulin resistance, and also raise your bad cholesterol and lower your good cholesterol This increases your risk for developing chronic diseases - heart disease, stroke, type 2 diabetes. How to limit trans fats? Processed food containing partially or totally hydrogenated vegetable oil is the main source of artificial trans fats in the modern diet. The only way to see if a food has trans fat is to look at the ingredients list for hydrogenated oils or partially hydrogenated oils. Unfortunately products can be labelled trans fat-free as long as there is less than 0.5g of trans fats per serving though so naturally, a few too many trans fat-free cookies can easily add up to harmful amounts over 1g. Bottom line is basically just to avoid processed food, at least most of the time. Examples include packaged or processed carbs like chips, donuts, crackers, biscuits, pastries, burgers and pies. Trans fats have also been found in vegetable oil spreads like margarine - look at the ingredients list for hydrogenated oils and you’ve got you’re answer! Next post will be on inflammation and red and processed meat!